Uncovering the Best Diets For Lasting Weight Loss

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

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

The Keto Diet

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

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

Paleo Diet

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

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

Whole 30 Diet

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

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

Intermittent Fasting

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

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

Intuitive Eating

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

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

Mediterranean Diet

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

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

The Bottom Line

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

Are Supplements Necessary in a Weight Loss Program?

As you work through your New Year’s Resolutions and weight loss goals, you might be looking for an extra boost in supplements. But will they really help?

Are Pre Workout Supplements Necessary in a Weight Loss Program?

Pre-Workout Supplementation

If you’ve been anywhere near a gym lately or searched fitness topics on instagram, you have likely heard of or seen promotions for pre or post workout supplements to boost your workout and weight loss results. Many of these supplements claim to help you lose more weight, burn more fat or grow more muscle as a result of taking them. You can pretty much find a different type of supplement for any goal you may have-”slim down”, “bulk up”, “run faster”, “lose weight”, “burn fat” and others are claims on supplement labels. Personal trainers and health coaches are often asked by their clients, “are supplements necessary?” or “Will they help?” We are going to dive into some basic information about supplements to help you break down whether they are a good option or could even help you with your workout and weight loss performance.

What are Pre-Workout Supplements?

In general, pre-workout (or any workout type) supplements can be defined as any supplement that boosts workout performance. They can be taken in the form of a powder, pill or liquid form and most companies claim that they will help enhance your workout performance in the gym. There is a huge variance in ingredients based on company and from supplement to supplement, making it confusing for consumers who are trying to find a supplement to fit their personal workout or weight loss goals.

Common Ingredients in Pre-Workout Supplements

While the list of ingredients is too exhaustive to cover here, we can give you some of the main pre-workout ingredients used in common pre-workout supplements. The goal is generally to boost energy, focus, muscle gain, or even burn more calories to help you reach a weight loss goal sooner. Here are some of the main ingredients you might find in a pre-workout supplement:

Caffeine

Caffeine is a stimulant and often included in that morning cup of coffee. But some studies have shown that caffeine use can boost performance in the gym as well. In a 2012 study done by the Journal of Strength Conditioning and Resistance, men who took a caffeine drink containing 179 mg of caffeine as a pre-workout supplement 60 minutes before exercise could lift more weights at a higher resistance than those who took a placebo. However, according to Live Science, “too much caffeine can pose a health risk, and supplements can contain much more than is found in food or drinks. A person could guzzle gallons of coffee and not suffer from a true caffeine overdose. But even at much lower levels, caffeine can worsen underlying conditions such as a heart arrhythmia, leading to cardiac arrest”. In fact, some studies have shown that supplements containing caffeine sometimes contained more than 4 times the amount of caffeine contained in a normal cup of coffee.

Creatine Monohydrate

Creatine Monohydrate (also known as just creatine) is a common pre-workout supplement used to increase muscle performance and energy production. It has been a supplement that shows some positive reviews based on limited studies. According to Live Science, some studies have shown that college football players taking creatine had fewer injuries and reported less cramping, achieved peak power performance and even increased some of their body mass. But they also report that creatine needs to be taken regularly to build up in a person’s system and actually be effective. It also only works well when someone REALLY pushes themselves in the gym and many people generally don’t push themselves to the peak level of performance for the creatine benefits to truly be seen. And since some side effects of creatine involve the “bulking up”, most people who are trying to accomplish weight loss and slimming their bodies down will not want the building or bulking effects of the creatine supplement. Healthline reports that weight gain, bloating, water retention and digestive issues can all be side effects of creatine supplementation, which definitely poses a challenge to those who have weight loss as their primary goal in working out.

Guarana

Guarana is a plant from the Amazon that has been harvested by Brazilians for decades, but has also entered the American market and is generally used as an energy booster. According to Very Well Health, guarana is used to “fight fatigue, boost mental alertness, and promote weight loss. The fruit contains caffeine-rich seeds that have up to three times the amount of caffeine as coffee beans. The seeds are also rich in tannins and the stimulants theophylline and theobromine”. Since guarana contains caffeine, it is important to check any pre-workout supplement labels for the amounts of each ingredient included to make sure that the overall amount of caffeine you consume is not over the recommended usage. Some side effects noted from guarana usage can be agitation, stomach upset, headaches and other miscellaneous effects.

BCAAs

Branched Chain Amino Acids (BCAAs) consist of three different molecules-leucine, isoleucine and valine. These amino acids are also contained in many foods, mostly protein rich animal products. BCAAs are known for their aid in the muscle building process and many bodybuilding supplement programs include them as a component. However, they are more well absorbed when eaten in their whole food form. According to Healthline, use of BCAAs is generally safe, especially considering they are naturally occurring in many foods we already eat. But the benefit of supplementing them is currently mixed, it may be better to eat them in their natural form than buy an additional supplement to add to your weight loss routine.

Other Ingredients

Many supplement companies list a “proprietary blend” in part of their ingredient lists, which can be hard to understand. According to Self Magazine, “It’s important to realize that virtually every supplement and exercise nutrition brand out there has its own pre-workout formula, meaning that no two tubs contain the same—or even similar—ingredients. In fact, according to a 2019 study of the top 100 commercially available pre-workout supplements, nearly half of all ingredients were part of a ‘proprietary blend,’ meaning the amounts of each ingredient were not disclosed”. Each company can put together blends of their choosing without necessarily disclosing to consumers what those blends contain.

Are Pre-Workout Supplements Regulated and Safe for Use?

According to the Food and Drug Administration (FDA), “Federal law does not require dietary supplements to be proven safe to FDA’s satisfaction before they are marketed. For most claims made in the labeling of dietary supplements, the law does not require the manufacturer or seller to prove to FDA’s satisfaction that the claim is accurate or truthful before it appears on the product”. The FDA does require companies to report any side effects or results after market of their supplements as reported by consumers or in a lab. If enough reports or claims are made then a supplement can be taken off the market. But without clear guidelines or a ton of requirements placed on companies who make supplements regarding specific ingredients, it is definitely the job of the consumer to do the research and decide if the ingredients will be safe and beneficial for use in a diet or weight loss program. Although many times historically ingredients used in a product are generally safe for use, they may not be able to provide the results someone is looking for in a weight loss program.

You can find many other supplements used in pre- and post-workout supplement formulas, and we recommend doing your research before choosing to purchase them for your weight loss and training routine. Some can be beneficial for promoting energy and focus which can help you push through a hard workout. But a good old cup of coffee and a piece of fruit can also supply the energy and fuel to get you through, for a lot less money each month. Many times you will find the best weight loss results from sticking to the tried and true methods of eating a well balanced, healthy diet composed of many whole foods–lean meats, fresh fruits and vegetables, healthy whole grains and fiber rich foods. When incorporating these foods into your diet and weight loss regimen, you will start to see the results you want and your pocketbook will be thicker with all the money you saved from not purchasing every supplement advertised on your Instagram feed.

If you do find the desire or need to try supplementation, we recommend doing your research from third parties before buying and making sure that you follow dosage instructions and always take them safely under the company’s guidelines. Check us out on our website, or any of our social media pages for more advice on nutrition, weight loss, diet plans and healthy recipes.

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

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

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

How the Paleo Diet is Beneficial

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

What Foods to Eat on the Paleo Diet

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

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

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

Is the Paleo Diet Healthy?

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

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

Unexpected Reasons Why You Might Not be Losing Weight

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

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

1. You Aren’t Tracking Your Foods

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

2. You Aren’t Eating Enough Protein

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

3. You Need to Drink More Water

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

4. You’re Eating Too Fast

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

5. You’re Drinking Your Calories

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

6. You’re in a Plateau

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

7. You Have Underlying Health Conditions

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

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

Is Too Much Sugar Ruining Your Weight Loss Goals?

Are you having a hard time cutting down on sugar intake? Here are some ways to help decrease sugar consumption in your diet plan.

Is Sugar Bad for You?

Sugar is a huge component of the processed American diet and can be found in many foods we consume on a regular basis, even when trying to eat a healthy, well balanced diet. Yet many Americans don’t know how much they should be eating for weight loss and whether or not sugar consumption is bad for you. If you are trying to lose weight, watching your sugar intake can be very important and certainly can affect your overall success in your weight loss goals. Although some sugar is ok to consume in moderation, excess sugar intake can be linked to weight gain, heart disease, fatty liver disease, diabetes, cause acne, increase your risk of cancer and more (Healthline). In general, when you are trying to lose weight and reach your goals, it is a good idea to be watching sugar intake and try to eat as much low sugar foods as possible.

How Much Sugar is Too Much?

According to the American Heart Association, American adults consume an average of 77 grams of sugar per day, more than 3 times the recommended amount for women, and American kids consume 81 grams per day, equaling over 65 pounds of added sugar per year. All of this excess sugar is leading to many different health problems, as well as causing unnecessary weight gain in many American adults. In order to succeed in your diet and weight loss plan, you need to know how much sugar is too much. Once you are informed you can plan accordingly and work to decrease your sugar intake. The American Heart Association reports that men should consume no more than 9 teaspoons of sugar, which equals 36 grams or 150 calories. Women should consume no more than 6 teaspoons of sugar, which equals 25 grams or 100 calories in their daily diets. With the average adult consuming approximately 77 grams of sugar per day, a major overhaul needs to take place to get even close to those recommended numbers.

Is it ok to Eat Fruit?

Fruits are technically healthier sources of sugar because they come from natural sources. According to Medical New Today, “fruit tends to contain less sugar than sweetened foods. Almost everyone, including people with diabetes, could benefit from eating more fruit. This is due to the combination of vitamins, minerals, phytochemicals, and water it provides. Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolize it. Fructose does not raise blood sugar. Instead, the liver breaks it down”. If you are trying to decide what to eat, always opt for whole fruits versus a processed counterpart. The health benefits and nutrient components in fruit provide necessary nutrients to your diet and weight loss plan. It is important to note that fruits still contain some sugars and calories so they need to be tracked and incorporated into your diet accordingly—you can get too much of a good thing.

Are Artificial Sweeteners Better than Sugar?

Artificial sweeteners are used in many foods that are marketed as diet foods, because they cut down on the sugar content in the food and can be helpful when trying to eat a lower calorie diet. There are pros and cons to consumption of artificial sweeteners, as with any foods. Artificial sweeteners for the most part do not contribute to tooth decay and generally don’t affect blood sugar levels. But there are some critics who claim artificial sweeteners could increase chances of cancer, and there are studies that show individuals can ingest more than recommended because they might not feel as satiated with sugar substitutes than real sugar (Mayo Clinic). Whether you choose to use artificial sweeteners as part of your diet plan or not, make sure you educate yourself on the type of sweetener and any potential side effects.

Sneaky Sources of Added Sugar

Most people are aware that desserts, sweet treats and sodas are pretty obvious sources of sugar. But for those on a weight loss plan, it can be shocking to find out that even when they cut out added sugars, they are still consuming way more than the recommended daily intake. This is because even many savory foods have loads of sugar. The sources may surprise you, but here are some examples of foods with the highest “surprise” amounts of sugar:

Barbeque Sauce-12 grams

Marinara/Spaghetti Sauce-10 grams

Non Dairy milks (like almond milk)-15 grams

Baked Beans-10 grams

Peanut Butter-6 grams

Salad Dressing-15 grams

(The above examples are approximations, as brands can vary. Always check your labels before buying). As you see above, the sugars can add up quickly, even in these “savory” foods, which can really hinder success in your diet plan. Many companies are beginning to come out with lower sugar options, so take some extra time to read through labels before you make a decision on which item to purchase.

How to Reduce Your Sugar Intake

If you are like many Americans, you could benefit from decreasing your daily sugar intake. Some simple swaps can help you lower your overall daily sugar count:

1. Drink unsweetened soda water instead of drinking sodas, juices and energy drinks.

2. Choose plain unsweetened yogurt and add berries instead of the added sugar options.

3. Drink your coffee black or with no sugar added creamers or milks.

4. Make your own salad dressing with olive oil and vinegar instead of store bought options with added sugars.

5. Buy no sugar added oats and sweeten with fruit instead of sugary store bought options.

As a rule of thumb, it is always best to cook with whole foods in the home instead of with a higher sugar/fat processed option. Using lean meats, fresh fruits and vegetables and whole grains will help you reach your health and weight loss goals faster, as well as keep the weight off for good. If you struggle with sugar cravings and need some tips, check out our blog post on how to kick a sugar habit for good. We also recommend tracking your daily food intake because you will always make better choices with more awareness of your foods. There are many apps available that can make food journaling easier and help you make wise choices. As always, we recommend you step on your SureFiz scale daily to track your weight loss progress and to keep you on the right track to reaching your weight loss goals. We are here to help you along every step of your weight loss journey. Follow our social media accounts for more diet tips, workout advice and healthy recipe ideas.

Trainers Favorite Exercises to Get You Fit in 2021

Do you need help finding some new exercises in the New Year? SureFiz trainer shares her favorite exercises to help you succeed in your weight loss journey

The New Year is upon us and as we welcome in 2021, many people are also looking for ways to achieve their New Year’s Resolutions or accomplish their weight loss goals. If you ever wondered what trainers think are the best exercises, our very own SureFiz trainer has compiled eight of her favorite exercises that she incorporates in her fitness routine for you to try as you sweat your way to weight loss. Try incorporating them into your weekly workout routine to see how well they work for you.

Exercises

Any exercise is a good exercise to help with healthy weight loss and staying fit. But many trainers have favorites—exercises that they feel are better for the whole body. The exercises we list here are what we call “more bang for your buck” exercises, allowing for integration of core work and multi-muscle group activation. When doing them correctly you can see your fitness level and your overall strength increase. These are certainly not all-inclusive; there are many exercises that help with full body strength and endurance. But these exercises are a good start to helping you reach your strength and fitness potential, as well as lose more weight for good.

1. Burpees

Burpees are a great full body bodyweight workout that can blast calories and fat, while getting the heart rate pumping. You will work your lower body during a squat position, upper body and shoulders as you drop down into a plank and the core for the entire exercise. Although they may sound intimidating, burpees can be modified so that almost anyone can do them. There are many variations of a burpee that can be done to make it more or less challenging, such as adding a pushup or dumbbells, adding exercises to make it more complex, or doing it on an elevated surface to make it easier. Here’s how to do a burpee:

Stand with your feet hip-width apart, glutes engaged, core tight and knees slightly bent-not locked.
Bend your knees more and reach forward as you bend over to place your hands on the floor, shoulder-width apart.
Kick your legs straight out behind you into a plank position and immediately lower the entire body down to the ground, bending at the elbows, so that your chest touches the floor.
Use your arms to quickly push your body back up while hopping your legs back under your body towards your arms and finish by exploding into a squat jump, hands overhead as you rise up.
Repeat 10-15 times to complete a full set.
To modify: You can use a chair or other elevated surface, or even a wall to do a burpee on and make the exercise less intense. Just follow the steps above placing your hands on a chair or the wall instead of the floor.

2. Squat Press

A squat press is another great full body exercise with more of a focus on strength than explosive cardio. But don’t let it fool you—a squat press can get your heart pumping and the sweat flowing almost as good as any cardio based exercise! In a squat press you will use legs to squat, arms to lift the weights overhead and the core to stabilize while you work. You will need a set of dumbbells or soup cans, or another weighted object to perform this exercise. Here’s how to perform a squat press:

Start with your feet hip width apart, knees slightly bent and dumbbells near your shoulders.
Slowly squat back and down as if you are sitting in a chair behind you, keeping the weights at shoulder height during your descent.
As you rise back up, begin to lift the weights straight up above your shoulders until your arms are almost fully straight but not completely locked. Keep a slight bend in the knees as you come back to the starting position.
Repeat 10-15 times to complete a full set.

3. Push-ups

Push-ups are a great strength building bodyweight workout that engages multiple muscle groups for maximum calorie burn and weight loss. You don’t need anything except your body and a mat or the floor to perform them, and there are many modifications you can do to make this exercise effective for anyone at any fitness level. Here is how to do a push-up:

Start in a high plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Make sure your body is straight, knees are not locked, and your core and glutes are engaged.
Begin to bend your elbows and lower the body to the ground, keeping it straight and angling your elbows at about a 45 degree angle behind you. Continue engaging the core and glutes to keep your back in neutral alignment and your whole body straight.
Push back to the starting position at a high plank
Repeat 10-15 times until you have reached full fatigue in the arm muscles.
To modify: You can modify the exercise by doing the push-ups on your knees, or using an elevated surface like a chair or bench, or even by using the wall to do the push-up. Try each of the variations to see what works best for you.

4. Plank

The plank is an excellent endurance and strength building exercise and is a favorite of many trainers. Because the abdominals are intended as stabilizers and not movers, the plank helps to strengthen them in a more effective way than other popular core exercises, such as a crunch. There are many ways to modify the plank to make it more or less challenging and to build intensity as you can increase the time a plank is held. Here is how to hold a plank:

Place your hands directly under your shoulders, keeping your arms straight but elbows not locked
Straighten your legs out and hold the body up by pushing onto your toes while continuing to stabilize with your arms. Keep a straight line with the body and look slightly in front of you to keep neutral alignment in the spine. Make sure you focus on keeping the core tight and engaged, as well as tightening the glutes to prevent sinking or bowing of the lower spine.
Hold this position for 20 seconds to start, for 3-4 sets. As you build strength and endurance, you will be able to hold for longer and can work up to a full minute plank.
To modify, you can do this exercise on your knees, on an elevated surface such as a chair or even on the wall until you are strong enough to hold a plank on the ground.

5. Bulgarian Split Squat

The Bulgarian split squat is an amazing strength building exercise using a step or bench that engages the quadriceps as a primary mover and also works the glutes, calves and hip flexors. You will also engage your core as the body works to balance with one foot elevated on a step. Here’s how to do a Bulgarian split squat:

Stand in front of a box, chair or large step; facing away from the step. You can hold dumbbells, a barbell or just use body weight.
Place one foot on the step behind you, making sure you are stepping far enough in front of the step to allow for a 90 degree angle on your knees was you descend. Make sure your front knee does not extend past the toes of your front foot.
Perform 10-15 squats on your first leg, and then repeat on the second leg to complete your set.

6. Sumo Squat

The sumo squat (also known as a plié squat) is a variation of the traditional squat where you step your legs out wider and the toes are pointed outward to opposite corners of the room. This exercise is perfect to implement into a leg routine, as it activates the leg muscles differently than a traditional squat. As you do the exercise, engaging the core and glutes will also help to promote a larger grouping of muscles and feel more like a full body exercise, gaining the “more bang for your bucks” benefit in your weight loss program. Here’s how to do a sumo squat:

Stand with legs in a wide stance-wider than a traditional squat with toes pointed outward, knees slightly bent. You can use one dumbbell held in both hands, or a dumbbell in each hand. This can also be done fully bodyweight.
Slowly lower the body until your legs are close to a 90-degree angle, and thighs are parallel to the floor. Hold for one second, and then return to the starting position.
Repeat the exercise 10-15 reps or until legs are too fatigued to continue.

7. Kettlebell or Dumbbell swings

Swings are a dynamic exercise that works your full body in one movement while scorching calories and blasting fat. The swing will strengthen your hamstrings, quadriceps, glutes, shoulders, core and more. With so much muscle activation in one movement, you can see why they are a popular move for many trainers. If you don’t have a kettlebell you can also use a single dumbbell or even double up with two dumbbells for a more challenging routine. Here’s how to do a kettlebell swing:

Start in a standing position holding the kettlebell (or dumbbell) with both hands in between your legs. Legs should be a bit wider than hip width apart and toes pointed slightly outward.
Gently lean forward while bringing the kettlebell behind your glutes as if you are performing a deadlift or modified squat. Legs should be slightly bent as you hinge at the hips but not so deep as in a squat.
Next, swing up and forward with the hips while swinging the kettlebell up and out in front of you. Keep your abs and glutes engaged to make sure you are not putting pressure on your lower back during the movement. Stop shortly above shoulder height.
Repeat this move for 10-15 reps until you reach fatigue. The kettlebell swing will offer benefits of both strength resistance and cardio, which will burn calories faster allowing for greater fat loss and overall weight loss.

8. Jumping Jacks

You might be one of many who overlook jumping jacks in adulthood and think they are meant for middle school PE class. But in all honesty, jumping jacks are an amazing way to burn calories quickly, and work your entire body at the same time! If you do them correctly they can be a valuable piece of any weight loss workout routine. Here’s how to do jumping jacks correctly:

Stand up straight with arms at your side and knees slightly bent, not locked.
Jump your legs out laterally at the same time, while bringing the arms out and up overhead, so that your hands almost meet above your head.
Jump in again while bringing your arms back down to the starting position at your sides.
Repeat for 30 seconds or a 10-15 count, whichever leads to full fatigue and cardio/heart rate increase.

Many people think that there needs to be a complicated routine or fancy gym equipment to reach their weight loss and fitness potential, but in reality many of these classic simple moves can be done on a regular basis to help you reach your goals. By implementing these moves into your weekly routine, you will see lasting weight loss results while you get stronger and faster. Remember to eat a healthy, balanced diet and fuel yourself correctly before each workout. If you need tips for a healthy breakfast, click here for some easy, tasty ideas. Don’t forget to step on your SureFiz scale each day to track your progress and receive personalized guidance along your weight loss journey. SureFiz scale truly offers the secret sauce to weight loss, and we can help you reach your diet and weight loss goals.

What is Exercise Addiction? Description and Risk Factors

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

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

How Does Someone Become Addicted to Exercise?

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

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

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

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

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

How to Overcome Exercise Addiction

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

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

Weight Loss Facts And Myths Explained

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

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

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

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

2. Weight loss is always linear

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

3. Snacking is bad when dieting

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

4. Carbohydrates make you gain weight

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

5. Fast food is always fattening

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

6. Cardio is best for weight loss

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

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

How to Stop Overeating For Lasting Weight Loss

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

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

1. Start a Food Journal

How to Stop Overeating and See Lasting Weight Loss Results

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

2. Get Rid of Distractions

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

3. Eat Your Veggies First!

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

4. Measure your Food

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

5. Serve Yourself in the Kitchen

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

6. Eat with Smaller Plates

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

7. Don’t Overstock Your Pantry

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

8. Meal Plan

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

9. Eat Smaller Meals

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

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

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.

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.

Easy Breakfast Ideas to Start Your Day Right

Breakfast is the most important meal of the day, and vital to a successful weight loss program. Here are some ideas for a healthy breakfast every day of the week.

Let’s face it–life is busy. Weekday mornings are especially busy. Between work, gym time, kids going to school or animals, there are many obligations that take time in the morning. Many people end up skipping breakfast because of lack of time in the morning, and others grab an unhealthy option at the local drive-thru. When on a weight loss journey, a healthy breakfast is essential. We have compiled a list of some simple ideas to help you lose weight with a healthy breakfast, without taking all of your precious time in the morning.

Eggs

Eggs are extremely versatile as a breakfast option and a great source of protein, a vital macronutrient in a weight loss program. There are many ways you can eat a simple egg—fried, poached, scrambled, hard-boiled, soft boiled. But there are also some simple recipes that can be made ahead or quickly on a busy morning to help satiate and give you necessary fuel to start your day, and keep you successful in your weight loss journey.

Hard-Boiled Eggs: Prepping hard-boiled eggs on a Sunday or before the start of a busy week is super simple. Eggs can be boiled on the stovetop, or an instant pot for quick, easy peeling. Once you’ve peeled the eggs, store them in an airtight container for up to a week. If you’re really short on time, section them into easy to grab containers for each morning of the week.

Egg “Muffins”: Egg muffins are a super easy way to get the nutrients of eggs as well as some veggies or other protein, which will create variety and give you important nutrients in your diet plan. Start with sautéing any variety of vegetables you like. Examples are spinach, mushrooms, onions, tomato, and broccoli. Add a small amount of meat if you’d like-breakfast sausage, bacon or ham work great. Fill some muffin cups or silicone cups 1/3 to ½ full of the vegetable/ meat mixture. Mix 12 eggs with about ½ cup milk (or coconut milk for a nondairy option), and pour over the mixture. Bake at 350 degrees Fahrenheit for about 12-15 minutes, or until they are set. Pop them out of the muffin tin and place in an airtight container, or freeze in a Ziploc storage bag for later use.

Egg Hash: If you have a little more time in the morning, an egg hash is a great way to have a delicious, decadent and filling, yet healthy breakfast. To begin, air fry the diced potatoes, or roast in oven. While they are cooking up to a crisp, sauté up your favorite veggies-red onion, spinach and mushrooms are all great choices. Then fry 2 eggs. Once all components are cooked, layer the bottom of a bowl with the roasted potatoes. Place vegetable mixture on top of the potatoes followed by the eggs. To top the bowls, you can add a sprinkle of goat cheese, tomatoes, chopped green onion or cilantro garnish. If you are trying to keep the calories extra low for maximum weight loss, omit the goat cheese.

Oats

Simple oats can also be a great addition to your diet and weight loss program. They are a great source of antioxidants, soluble fiber, can improve blood sugar and lower cholesterol. They can also help curb hunger and feelings of satiation, which can be incredibly helpful when trying to lose weight. One thing to keep in mind when adding oats to a weight loss program is that they are very calorie dense, so it is important to measure quantities to make sure you are not over consuming oats each day. Here are a few suggestions of how to add oats into your weight loss plan in a healthy way.

Basic oats/Oatmeal: Oatmeal can be a very quick, simple breakfast. For a quicker option you can get quick oats, which will cook quickly and easily in the microwave. Make sure that you get plain oats, not flavored or loaded with sugary additions. The high sugar oatmeal options will only slow your weight loss progress, and starting your morning with too much sugar can add to blood sugar spikes and crashes later. Some healthier additions to flavor your oatmeal are fruit-berries, bananas, etc., a spoonful of honey, or a mixture of cinnamon and stevia.

Overnight Oats: Overnight oats are a great make-ahead breakfast option. There are so many varieties of overnight oats and ways to customize, but here is a great recipe to use that adds in some greek yogurt for additional protein: Mix the following ingredients in a large cup or mug-½ cup rolled oats, 1 tbsp chia seeds, ¼ tsp vanilla extract, 1 tbsp honey or maple syrup, ¼ cup greek yogurt, ½ cup milk. Stir to mix, cover and refrigerate overnight. In the morning you can add any berries or fruit to the cup and enjoy! The oats and yogurt aid in satiety, helping you resist tempting morning treats in the workplace on your weight loss journey!

Protein Packed Breakfast Options

If you are sick of eggs as your morning protein source or looking for some other options to add variety in your weight loss program, there are many easy recipe ideas to be found. To figure out some other options, it doesn’t always mean a huge commitment of time, but a bit of creativity and thinking outside the box. Here are a few ideas that can help you get out the door quickly, fill you up and still help you lose weight and stay on track with your diet plan. For more tips on getting protein in your diet, click here.

Greek Yogurt and Berries: Greek yogurt is a fantastic source of protein for weight loss, as well as probiotics to help with gut health and immune response. Make sure you are purchasing a lower fat greek yogurt to help balance your daily macronutrients to help with weight loss, and a low sugar/no sugar added option. Top with ½ to 1 cup of berries for an added burst of nutrients and antioxidants, plus the added bonus of delicious flavor.

Protein Shakes or Bars: If time is especially short, grabbing a quick protein shake or bar can be the easiest, quickest option of all. SureFiz trainer Jenn Ryan advises you don’t make this a go-to every morning. “While shakes and bars can be a helpful tool in a weight loss program, they shouldn’t be used in replacement of natural, real foods”, says Ryan, “but if your choice is the drive-thru or a protein bar, then by all means grab the bar. But you will find much more long term benefits from incorporating as much real whole foods in your weight loss program than protein shakes and bars”. There are many shakes and bars on the market so our suggestion is to check the labels to make sure you are choosing the brand that offers as much real, healthy ingredients and the least amount of chemical additives. If the ingredient list has 50 ingredients on it and you can’t pronounce any of them, try to find a better option.

Banana Protein Pancakes: Banana pancakes are a great satiating breakfast. But many recipes are high in carbs and not very healthy. Instead, opt for an easy, fairly quick recipe packed with protein: mix together 2 bananas, 2 eggs, 3 scoops of protein powder (unflavored or vanilla works great), and 1 tsp cinnamon. Pour on a griddle or sauté pan and cook about 2 minutes each side until done. Enjoy immediately or refrigerate for a quick breakfast later in the week.

Finding healthy, easy breakfasts to help you in your weight loss journey doesn’t have to be challenging. These options offer variety; protein and nutrients that will help you feel full, energized and ready for your day. No matter which breakfasts you choose from our list, make sure you are always planning ahead. Making a plan and prepping your ingredients before you start your busy week will give you much greater chances of success in your weight loss program.

Benefits of CBD in a Weight Loss Program

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

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

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

CBD vs. THC

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

Benefits

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

Downsides

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

The Bottom Line

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

The Importance of Warming Up and Stretching

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

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

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

The Importance of Warming Up and Stretching

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

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

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

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

3 Recommended Free Youtube Workout Channels

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

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

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

Fitness Blender

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

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

Blogilates

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

POPsugar Fitness

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

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

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

4 Workout Moves You Can Do Using Stairs

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

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

Squat-To-Stair Jumps

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

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

Step Up Runs

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

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

Elevated Push Ups

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

And below for the harder version:

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

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

Bulgarian Split Squats

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

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

Tricep Dips

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

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