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! 

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 Beat Sugar Cravings and Lose More Weight

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.

How to Beat Sugar Cravings and Lose More Weight

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.  

How to Beat Sugar Cravings and Lose More Weight

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!

A Look into the Ketogenic Diet: Does it Work

The Ketogenic Diet has become one of the fastest growing diet trends in recent years. Here is a look into the effectiveness of the diet trend.

The Ketogenic Diet has become one of the fastest growing diet trends in recent years.  Here is a look into the effectiveness of the diet trend.

A Look into the Ketogenic Diet: Does it Work?

What is the Ketogenic Diet?

The ketogenic diet (keto for short), is a diet that highly restricts carbohydrates, moderately restricts protein and is high in fat intake.  The concepts of the keto diet are very similar to other low carb diets, such as the Atkins diet that gained popularity in the late 1990s but has been in practice since the 1960s.  Although keto sounds like a new diet concept, doctors have been using the ketogenic concept to treat patients with epilepsy since the early 1920s.

In the keto diet, carbohydrate intake is limited to 5-10%, fat intake can be anywhere from 60-90%, and protein intake moderately ranges anywhere from 15-20% of total calorie intake.  When it comes to fuel in the body, carbohydrates are the preferred source.  Once consumed, carbohydrates are converted into glucose for more immediate fuel needs, and excess carbohydrates are converted into glycogen and stored in the body for future fuel needs.  When carbohydrates are so severely limited in the diet, the body has no choice but to use fat as its primary fuel source once the glycogen stores are depleted.  During this process, fat is turned into ketones in the liver, which can supply energy for the brain.  Once the body is in a ketogenic state, it becomes very efficient at burning fat.  This can lead to large amounts of weight loss, especially in a person who has traditionally eaten the standard American diet, which generally consists of 50% or higher daily carbohydrate intake [Retrieved from: Healthline.com].

Benefits of the Ketogenic Diet

Many people who follow the keto diet see quick and drastic results for a few reasons.  The immediate weight loss can be attributed to water weight loss.  For every one gram of carbohydrates stored in the body as glycogen, the body retains 2-3 grams of water.  As the body uses the glycogen, it expels all water stored and can feel like an initial boost to weight loss.  Generally this leads to enhanced adherence to the ketogenic program, because of the feelings of success felt right away.  Once the body enters a state of ketosis after about 2-3 weeks, the loss of fat can be substantial.  

Another benefit of the ketogenic diet can be its ability to keep people feeling satiated, mainly due to the filling qualities of most fats, which can lead to eating less.  Since a main component of diet success is ingesting less calories than used for fuel, this also contributes to feelings of success in the program.  Many foods that are high in fats are also generally enjoyed foods-such as bacon, sausage, dairy/cheeses, and butter.  The satiation and enjoyment can make it easier to adhere to such a restrictive diet plan.  

What Foods Can be Eaten on the Ketogenic Diet?

Generally speaking, any high fat foods are allowed.  This includes nuts, seeds, dairy (cheese, whole milk, sour cream, cottage cheese, greek yogurt with no added sugars), high fat meats (bacon, sausage, steak, pork) and non starchy vegetables, such as spinach, kale, broccoli.  Other vegetables and fruits can be eaten very restrictively as part of a daily keto diet, but would need to be tracked precisely to keep overall carbohydrate intake at the ketogenic range of 5-10% of overall daily calories.  All other carbohydrates such as breads, rice, quinoa, pasta, sugary fruits and desserts or pastries all need to be eliminated from the daily diet to ensure the body remains in ketosis.

Different Types of Ketogenic Diet

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs 
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. [Retrieved from: Healthline.com]

How Effective is the Ketogenic Diet?

The ketogenic diet can be very effective, but some precautions should be taken.  One thing to remember is that since it takes two to three weeks to enter ketosis, the initial results are water weight lost.  Depending on the person, fat loss may not be felt until anywhere from 2-4 weeks.  So people beginning the ketogenic diet should be aware of these considerations.  Another thing to be aware of is the long term weight loss effects on a ketogenic diet versus a higher carbohydrate diet have not been extensively studied.  With the main principle of weight loss success being calories consumed in relation to calories burned, it is hard to quantify whether the ketogenic diet is any more effective than other diets that restrict calories or food intake.  The long term effects of following a ketogenic diet have also not been studied to great length.  Keeping the body in a ketogenic state for a long amount of time may lead to greater stress on other systems, such as the heart or liver, pancreas, or others.  The level of saturated fat content in a standard ketogenic diet may also not be optimal for health.  Due to the highly restrictive nature of the diet, it also can be hard for people to adhere to the low carbohydrate requirements long term [Retrieved from mayoclinic.com].

The Bottom Line 

 The ketogenic diet has many benefits and many supporters of the diet plan have experienced positive results.  But just like any diet plan, it is recommended that people research and study all the positives and negatives before deciding to try the diet to decide if it is the right option.  We also recommend always talking to a doctor before starting a diet plan, especially one that is as restrictive as the ketogenic diet.  

Simple Ways to Get More Protein in Your Diet

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

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

Simple Ways to Get More Protein in Your Diet for Maximum Weight Loss

How Much Protein Do You Really Need?

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

Start Your Day with Protein

Simple Ways to Get More Protein in Your Diet for Maximum Weight Loss

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

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

Supplement with Bars or Shakes

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

Add Collagen to Your Coffee

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

Sneak it on the Side

Simple Ways to Get More Protein in Your Diet for Maximum Weight Loss

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

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