How to Beat Sugar Cravings to Lose Weight

Eating too many sugary sweets can wreak havoc on a weight loss program. Here are some helpful tips to keep sugar cravings away to lose more weight.

Eating too many sugary sweets can wreak havoc on success in a weight loss program. Here are some tips to keep sugar cravings away and lose more weight.

How to Beat Sugar Cravings and Lose More Weight

Do you find yourself trying to eat healthy, then running to the pantry for a sugary treat by mid afternoon? No matter how hard you try to avoid sugar and sweet treats, temptations are everywhere. In order to reach your weight loss goals and keep the weight off, you need to keep the sugar cravings in check. While a sweet treat or random indulgence is not likely to completely derail your diet plan, regular treats and sugar binges will leave you struggling to lose the weight and keep it off for good.

Why does sugar affect us in this way?

Sugar cravings and the feeling of needing a sugar fix begins in the brain. According to nutritionist Gaby Vaca-Flores, The three main parts of the brain that control cravings and habits are the hippocampus, caudate nucleus, and the insula. The hippocampus controls memory, motivations and emotion, which in regards to sugar helps to remind you how eating sugar makes you feel, and can encourage you to continue to seek those feelings again by returning to eat more sugar. The caudate nucleus helps to form and sustain habits. So if you reach for a sugary snack at the same time each day or always associate it with a certain behavior, likely the caudate nucleus is helping with this motivation. The insula connects emotional responses to the experiences and feelings of eating sugar, which can be a driving factor in trying to fulfill emotional needs based on how sugar makes you feel. So when you feel out of control and unable to say no to a sugar temptation, you aren’t alone and the science supports your feelings.

How to Curb Sugar Cravings

Armed with this knowledge about the brain and its effects on your cravings, you can recognize and resist when you feel a craving coming on. Resisting temptation and reserving treats for special occasions will help you with long term success in reaching your weight loss goals. Here are some ideas to curb cravings and overcome the urge to eat sugar.

1. Eat a healthy, well balanced diet: Getting a vital balance of macronutrients (carbohydrates, protein and fats) along with healthy fruits and vegetables is not just important for your diet and weight loss program. It will also help your body remain in balance and reduce sugar cravings. It can also help to break up meals and eat more regularly throughout the day to prevent blood sugar spikes and crashes. When blood sugar is low, the body will want a quick form of fuel to get back into balance and this is often in the form of simple carbohydrates, or sugar. So if you find yourself craving sugar more when you are really hungry, you need to focus on keeping your body fueled with the right nutrients to prevent the craving in the first place. (webmd)

2. Get enough rest: Lack of sleep will also affect sugar cravings. If you are feeling exhausted throughout the day, the brain will tell you to reach for something quick for energy, and again you will likely reach for a simple carbohydrate or sugary treat to supply that sugar rush, or boost of energy. Another thing to keep in mind is that when you are tired, your decision making skills are weakened and you are much more likely to reach for a donut during your morning meeting rather than saying “no, thank you”. Getting enough sleep keeps your mind sharp and your energy levels naturally up, so you won’t be as likely to feel the need to supplement with sugar. (healthline)

3. Exercise: A healthy exercise routine is also an important habit for long term success in a weight loss plan, but it can help curb sugar cravings as well. Getting regular exercise helps boost energy, release endorphins and promote feelings of success. All of these factors will keep you motivated to stay on your diet plan and choose healthier habits. Something as simple as going for a walk or running a few sets of stairs can also keep your mind off a craving, keeping you from giving in.

4. Don’t have sugar in the house: Personal trainer Jenn Ryan says this is her number one advice to clients who struggle with sugar cravings. When you have your house stocked with easy to grab treats and sweets, you are making it way too easy to give into temptation when it arises. You are much more likely to give in to a craving if you have sugar in the house. If you have to get into the car, drive to the store, get out and purchase sweets, you are much less likely to go through with it.

Healthier Options

If you are truly craving sugar and need to eat something sweet, there are a few simple “swaps” recommended from webmd. They can help you feel satiated and full, yet providing your body with nutrients it needs and even helping prevent some future cravings.

Give in a little-Too much restriction in dieting can lead to disastrous binges later on. If you allow your body a small indulgence, such as a piece of chocolate or small cookie, you can feel satisfied without derailing your weight loss results. Just remember to limit yourself, if you are likely to binge you want to keep sugar stashes in hard to reach places so you can eat in moderation.
Replace milk chocolate with dark chocolate, higher amounts of cocoa means less sugar
Eat healthy fruits-berries, bananas, apples and grapes all have natural sugars and nutrients that your body can use.
Combine sugary treats with protein or high fiber carbohydrates: this will help the body feel full and balance any blood sugar spikes and crashes. Examples are almonds with some chocolate chips, banana and peanut butter, or trail mixes.

Crushing your sugar cravings doesn’t have to be impossible by following some of this advice. It may not happen overnight, so be patient with yourself and continue trying. We at SureFiz are with you on this journey and support you. Check out our other blogs for health and fitness advice, workout tips and many other stories to help you achieve the weight loss success you are working for. We also have our experts forum to help answer your toughest weight loss and exercise questions. Stay strong, motivated and committed–you will achieve your goals!

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.

Personal Trainer Top Fitness Gift Ideas for 2020

Curious about what to buy for the fitness enthusiast on your list this holiday season? Our SureFiz trainer shares her favorite gifts for 2020.

Personal Trainers Top Fitness Gift Ideas for 2020

Jenn Ryan, one of SureFiz’s trainers, shared with us her top picks for Holiday gift ideas. There is sure to be something on this list that would be perfect for the fitness enthusiast on your list! With a wide variety of price ranges, any budget level can find something that would work for a great price.

1. Fabletics Oasis High Waisted Pocket Legging $54.95 fabletics.com

Fabletics is Kate Hudson’s fitness inspired athletic apparel line and has been gaining a lot of momentum in the past few years. These leggings are by far the best leggings for running and activity. The high waist will keep them in place for your entire workout, no matter how long. The side pockets make it super convenient to keep your phone by your side and easily accessible. With many options for style and color, the choices are endless-you could buy a few to mix and match outfits. While you’re on the site, look around for some ideas for yourself-you can’t go wrong with anything at Fabletics!

2. Nike Air Zoom Pegasus 37 $120 nike.com

The lightweight and breathable quality in these running shoes make them a perfect gift for any runner on your list. Nike Air Zoom is a well rounded running shoe with react cushioning for the ultimate in running comfort. With adorable colors and attractive styling (my favorite is the champagne pink), even non-runners would love seeing these under the tree.

3. Lululemon Reversible 5mm Yoga Mat $78 lululemon.com

If you have a yoga enthusiast on your list, the Lululemon yoga mat is a classic. You can’t go wrong with the reversible mat and the array of options for style and color. The natural rubber base gives cushioning and a textured grip, while the antimicrobial additive helps prevent mold and mildew on the mat. These yoga mats are highly durable and will last a long time, while also being easy to clean and wipe down for a low maintenance yoga experience.

4. Apple Watch series 6 $259 amazon.com

Every fitness enthusiast needs an Apple Watch. Seriously. The Apple watch is versatile in so many ways-tracking movement, workouts, heart rate, and blood oxygen levels. With the added features of email, text messaging, phone capabilities and playlists for music, the watch is a crowd pleaser for sure. As a trainer, even the simple ability to set a timer, check weather, and create reminders is worth the price.

5. Lifeproof Lifeactiv Armband with quickmount $30.50 amazon.com

The Lifeproof brand is well known for its standard in phone cases-guaranteeing to protect the life of your phone no matter what happens. The fitness armband is extremely durable, and its quick-mount feature is great for a runner or fitness enthusiast, allowing the phone to stay readily available and easy to reach when needed. The mount works in both landscape and portrait positions and mounting is super simple-phone comes on or off with a simple twist.

6. Powerbeats high performance wireless headphones $149.95 amazon.com

Beats headphones are unmatched all around, no matter which ones you choose. If you’re looking for amazing sound quality, look no further. These headphones are also sweat resistant and boast 15 hours of listening time, which the average fitness enthusiast will only need to charge them approximately every 2 weeks.

7. Under Armour UA Sports Mask $30 underarmour.com

This face mask is all an athlete could ask for. High quality materials and strategic structure make this mask breathable and easy to wear for hours. Bonus features include antimicrobial treatment on the inside to keep the mask fresh and a water-resistant outer shell for maximum comfort. I would wear this all day if I had to. And that says a lot for a mask!

8. Tangram Smart Jump Rope $39.95 amazon.com

Jumping rope is one of the simplest, easy to accomplish yet effective workouts that most anyone can do. The coolest thing about this jump rope is its ability to connect to the smartrope mobile app via Bluetooth and track your workout data. The app tracks jump count, calories burned, and time spent jumping. Users can stay motivated by unlocking awards, doing interval training, and connecting with other smart rope users to challenge each other.

9. BeautyCounter Sheer Genius Conditioning Lipstick $32 beautycounter.com

Beautycounter is a revolutionary skincare company that is working to change the beauty market for good. They only use clean, sustainable sources for their makeup and skincare, making it a great choice for skin of all ages and types. The Sheer Genius is a lipstick that wears like a balm, which makes it the perfect gift for that runner who logs long miles in the cold and ends up with chapped lips. With a lightly sweet natural vanilla scent, this lipstick will brighten any workout.

10. SureFiz scale $99.89 surefiz.com

This is more than a smart scale. SureFiz offers users a multi-faceted fully interactive experience driven with AI to track weight loss, body measurements and set goals. With the SureFiz app, users have access to immediate feedback from trainers and health experts, a forum for quick answers to the biggest questions in health and fitness and accountability circles to connect with other users for greater chances of success. This system is not just for those who need to lose weight, but is very effective for any fitness enthusiast who loves to track their fitness statistics. It’s also available on Amazon.

11. LARQ Self Cleaning Water bottle $95 livelarq.com

The LARQ water bottle is the first of its kind. It is truly an all-in-one bottle, with self cleaning capabilities so that you don’t have to waste time trying to get your water bottle clean. The bottle “uses patented UV-C technology to purify your water and bottle at the touch of a button. The bottle intelligently turns on every two hours to purify both the water you put inside as well as the inside of the bottle. The UV-C light eradicates biological contaminants by destroying their DNA”.

12. Living Proof Perfect Hair Day dry shampoo $25.00 livingproof.com

Every fitness enthusiast and avid gym goer knows that a dry shampoo is necessary in a gym bag. Sometimes there just isn’t enough time after a workout for washing, drying and styling hair. But not all shampoos are created equally. The Perfect Hair Day dry shampoo by Living Proof is cruelty-free, paraben-free, silicone-free and safe for all chemically treated hair. It truly absorbs the oil and sweat after a workout and hair will look amazing for days!

13. All in Motion kettlebell, 15 lb $39.99 target.com

The kettlebell is an incredibly versatile workout partner, and makes a great gift for the workout-at-home enthusiast. This kettlebell is coated along the bottom with vinyl, which helps protect your floor and surfaces from scratches like a traditional steel framed kettlebell. The bright coloring makes for a cheery addition to a piece of workout equipment. A 15 pound kettlebell is a great medium weight size, but Target also offers others if lighter or heavier is preferred.

14. Ciele Athletics GoCap Century Running Hat $39.95 jackrabbit.com

The Ciele Athletics running hat is super lightweight, comfortable and moisture wicking. With a pliable brim and soft machine washable fabric, the hat can be easily stored and packed away. My favorite feature is the reflective detailing on the front and back, which really helps for those early morning or late night runs in the winter.

15. Trigger Point Grid Foam Roller $59.99 roguefitness.com

This Trigger Point foam roller is hands down the best foam roller! It has a hard, hollow core then wrapped in foam for a sturdy yet comfortable roll. With strategically placed grooves along the entire roller, you are sure to reach even the hardest to reach pressure points, making it seem closer to the feel of a massage. One bonus: if you want to travel with a foam roller, this hollow core makes it great for storing clothes in so that you can maximize space efficiently!

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!

All About Intermittent Fasting and How to do it

Intermittent fasting has become one of the most popular lifestyle trends for weight loss and improving overall health

What is intermittent fasting?

Is it the same as starvation? According to DietDoctor, fasting differs from starvation in one crucial way: control. Starvation is the involuntary absence of food for a long time. This can lead to severe suffering or even death. On the other hand, fasting is the voluntary avoidance of food for spiritual, health, or other reasons. It’s done by someone who is not underweight and has enough stored body fat to live off. When done correctly, fasting should not cause suffering, and certainly never death.

According to Healthline, intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them. It is not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting itself has been practiced from thousands of years ago by different cultures and religions. People who still fast for cultural or religious reasons claim that fasting improves their focus, concentration and clarity. There’s also a ton of promising intermittent fasting studies done on rats. They are all reporting positive results-such as weight loss, improved blood pressure, cholesterol, and blood sugars. However, according to Harvard Health Publishing, the studies in humans almost across the board have shown that intermittent fasting is safe and incredibly effective, but really no more effective than any other diet. Aside from that, many people find it difficult to fast and keep it as a lifestyle.

How does intermittent fasting work in weight loss?

When we fast, there are several things in our body on the cellular and molecular level. One of the things is that our body will adjust hormone levels to make our stored body fat more accessible. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains, are quickly broken down into sugar that our cells use for energy.

If our cells do not use the sugars, we will store it in our fat cells. Sugar can only enter our cells with insulin, which brings sugar into the fat cells and keeps it there. When we stop eating, our insulin levels go down and our fat cells can then release the stored sugar, to be used as energy. The entire idea of intermittent fasting is to allow the insulin levels to go down far enough and long enough that we burn off our fat. Not only that, when we fast, our human growth hormone levels go up and our body’s cells also change the expression of genes and initiate important cellular repair processes. So scientifically, there are major health benefits in fasting aside from weight loss.

A 2014 study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).

How to do intermittent fasting correctly

According to Healthline.com, there are few different ways of doing intermittent fasting. The main idea is splitting the day or week into eating and fasting periods. During these fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

The 16/8 method: it involves skipping one of your meals in a day (typically breakfast or dinner) and restricting your daily eating period to 8 hours only. Then you fast for 16 hours in between.
Eat-Stop-Eat: it involves fasting for 24 hours, once or twice a week.
The 5:2 diet: you consume only 500–600 calories on two non-consecutive days of the week, but eat normally on the other 5 days.
Alternate-day fasting: you fast every other day.
The warrior diet: you eat small amounts of raw fruits and vegetables during the day and eat one huge meal at night.
Spontaneous meal skipping: simply skip meals from time to time when you feel like it (spontaneously).

By reducing your calorie intake, all of these methods should cause weight loss as long as you do not compensate by binge eating during the eating periods. The 16/8 method is the most popular intermittent fasting method. People find it to be the simplest, most sustainable, and easiest to stick to. If you have ever eaten dinner, then slept late, skipped breakfast and gone straight to lunch on the next day, then you have probably already fasted for 16+ hours.

During fasting, you still can drink zero calorie liquids such as black coffee, tea, water, and other non-caloric beverages. You may also have supplements which are best taken with meals.

What are the side effects of intermittent fasting?

Intermittent fasting is certainly not for everyone. According to DietDoctor there are certain people who should not try intermittent fasting, such as:

People who are underweight (BMI < 18.5) or have an eating disorder like anorexia.
People who are pregnant
Breastfeeding mothers
A child under 18 years old

There are some people with the following conditions who can probably fast, but may need medical supervision:

People with diabetes mellitus type 1 or type 2.
People who take prescription medication.
People who have gout or high uric acid.
People who have any serious medical conditions, such as liver disease, kidney disease, or heart disease.

For normal and healthy people, hunger is the main side effect of intermittent fasting. In the beginning, they may also feel a little weaker and their brain may not perform as well as they are used to. But this is just temporary. After some time, your body will adapt to the new eating routine.

According to Healthline, there is some evidence that intermittent fasting may not be as beneficial for women as it is for men. Some studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles. There is no human study on this topic yet. However, there are a number of anecdotal reports of women who experienced absence of menstrual period when they started doing intermittent fasting and went back to normal when they resumed their previous eating pattern. For these reasons, women should be careful with intermittent fasting. Especially if you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now.

Intermittent fasting is not something that anyone needs to or should do. Some people do not like the adjustment of lifestyle and it can be difficult to maintain, especially in their social life. Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to give it a try. If you enjoy doing it and find it a sustainable option of dieting, it may be a good idea to keep it.

If you need another option than dieting to lose weight, you could tune in the SureFiz app because we are going to launch meal plan features that are personalized and adjusted based on your body composition data. Subscribe to our newsletter to get yourself updated.

Source: Healthline, DietDoctor, Harvard Health Publishing

Four Simple Tips To Have A Healthy Holiday

Holidays are no excuse to give up on your diet plan. You can still make progress in your weight loss and fitness journey.

The holiday is the toughest season for those who are trying to lose weight. Most people just give up and block these three months to not caring about what they eat. It is understandable though. It is not so fun to always feel cautious and anxious about the food whenever you try to enjoy holiday dinners with family. Refusing certain meals would be perceived as rude behavior in some families. There are ways to get away from that though. Here are the tips to have an enjoyable healthy holiday.

1.) Try intermittent fasting

4 Tips To Have A Healthy Holiday

Image source: intermountainhealthcare.org

This is optional because fasting might not work for everybody. Studies have shown the benefits of intermittent fasting for weight loss and blood sugar control. Intermittent fasting puts your body in ketosis. According to WebMD, ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you keep muscle. However, if you are interested in doing intermittent fasting, do not just do it on holiday months. Start a few weeks to a month before to let your body adjust to the changes due to ketosis. If you can, try to decrease the eating window to 8 or 6 hours. You can do it anytime in the day. Some people like to eat at night, some people like to eat in the morning. But make sure you have stopped eating heavy meals 2 hours before bedtime.

2.) Start with the soup

When the dinner starts, do not go heavy right away. Start with the soup. A Penn State study shows that eating low-calorie soup before a meal can help cut back on how much food and calories you eat at the meal. The results show that when participants in the study ate a first course of soup before a lunch entree, they reduced their total calorie intake at lunch (soup + entree) by 20 percent, compared to when they did not eat soup. The study tested whether the form of soup and the blending of its ingredients also affected food intake and satiety. Soups tested included separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup, and pureed vegetable soup. While researchers thought that increasing the thickness or the amount of chewing required may have made certain forms of soup more filling, the results of the study show that low-calorie soup is filling regardless of its form.

3.) Pick the high-protein food

When it is time to dive into the main course, go for high-protein food such as turkey breast, salmon, pork loin, meatballs, or beef steak. High protein foods make you feel full longer and satisfied so you will eat less and cut down on snacking. High protein foods not only help you build and maintain lean muscle mass, but also give you extra nutrients like B vitamins, vitamin E, iron, zinc, and magnesium. You do not have to completely avoid your favorite holiday foods. One tip is to skip the foods you can eat year-round, like chocolate chip cookies. Instead, taste the special treats you can only get this time of year, like gingerbread. If you really want to have chocolate chip cookies, it’s also okay. Just remember, everything in moderation.

4.) Never stop moving

The holiday season is typically packed with a lot of free time. Make use of this free time by moving. You can do simple things like cleaning the house, preparing meals, decorating, or doing laundry. Walk the dog (if you have one), or just go for a walk or a run in the neighborhood. Do our recommended free Youtube workouts or you can try our stairs workout if you are not in the mood of going outside.

It is a little tricky but definitely doable. Do not let the holiday season set you back. A little set back is okay but do not settle there. Get up and work on it. The weight loss journey is never easy. You will have some setbacks. But believe in yourself. You will get there. Be strong and keep on going.

Pros and Cons of Fasted Cardio in Weight Loss

What is fasted cardio and is it better for success in a weight loss program?

Fasted Cardio has become a buzzword in recent years in the fitness world, but what is it really? And can it be part of an effective weight loss routine? Overall, a simple definition of fasted cardio is a cardiovascular exercise that increases your heart rate sufficiently after depriving the body of food for longer than 8-12 hours. Most often this involves a first thing in the morning workout, as that is commonly when people skip meals for this length of time. Many athletes and avid gym-goers use this technique to increase their potential fat burning capacity.

What Does Science Say About Fasted Cardio?

The concept behind fasted cardio has to do with fuel storage. When a person has fasted overnight, the body doesn’t have fast energy (food) or quick reserves ready to go. Because of this, the metabolic system has to tap into fat storage in the body, and supporters believe that this leads to higher fat burn and overall weight loss. But what does science say? According to Women’s Health, “a meta-analysis from 2018 found that eating before a workout helps people perform aerobic work for longer than in a fasted state, though skipping a snack pre-workout could potentially have some metabolic advantages”. Other studies have found similar results and led to some inconclusive answers for those seeking fasted cardio in their weight loss. Brad Schoenfeld, PhD, C.S.C.S, a graduate program director of human performance and fitness at Lehman College states that an “important note to consider is how your body uses fat. First, there’s fat oxidation,which means actually burning fat. And then there’s fat breakdown, where fatty acids get released from fat cells and then move throughout the body. It’s questionable whether fasted cardio actually works to burn more fat, even if it does break it down. And those fatty acids are just returned back to fat cells for storage”.

What Does This Mean for a Workout?

One thing to keep in mind is the variability of workouts. A short, 30 minute elliptical session needs a lot less fuel than a 20 mile marathon training run. Trying to fast before cardio with a long training session ahead could lead to low performance, lack of energy and endurance or even digestive disturbances if too much depletion happens too fast. And many people find it to be very exhausting. It can be hard to put full effort forward in any routine when the fuel tank is running on fumes.

There are people on both sides of the fence when it comes to fasted cardio. Some love it, some hate it. With inconclusive evidence proving that it actually aids in overall fat loss, the bottom line is to go with what works for you. There are people who simply cannot have food in their stomach before a workout due to stomach sensitivity, so in those cases trainers recommend eating at least 1-2 hours before a workout. This gives the body adequate time to process and breakdown the foods eaten without causing gastrointestinal distress. The calorie amount depends on the length and intensity of the workout, but in general a small meal or snack consisting of 1-200 calories will suffice. Some good pre-workout snacks could be a banana, a small piece of wheat toast with 1 tablespoon of peanut butter, 1 cup of grapes, a small handful of almonds, etc. These foods all fill the body with necessary nutrients and give the body enough fuel to power through a tough workout session.

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