Uncovering the Best Diets For Lasting Weight Loss

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

Uncovering the Best Diets For Lasting Weight Loss

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

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

The Keto Diet

Uncovering the Best Diets For Lasting Weight Loss

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

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

Paleo Diet 

Uncovering the Best Diets For Lasting Weight Loss

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

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

Whole 30 Diet

Uncovering the Best Diets For Lasting Weight Loss

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

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

Intermittent Fasting 

Uncovering the Best Diets For Lasting Weight Loss

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

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

Intuitive Eating 

Uncovering the Best Diets For Lasting Weight Loss

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

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

Mediterranean Diet

Uncovering the Best Diets For Lasting Weight Loss

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

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

The Bottom Line

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

How A Smart Scale Can Help You Lose More Weight

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

How A Smart Scale Can Help You Lose More Weight

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

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

Knowledge is Power

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

How A Smart Scale Can Help You Lose More Weight

What is Body Composition and Why Does it Matter?

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

Connectivity to an App

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

How A Smart Scale Can Help You Lose More Weight

Interactivity to Keep You on Track

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

Results That Speak Volumes

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

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

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

General Snacking Tips

  • Prep Ahead: Just like with meal planning, knowing which snacks you will eat throughout the week and purchasing them ahead of time will ensure that you make good choices and don’t turn to less-than healthy options when you’re super busy and hunger strikes.
  • Wash, Chop, Measure: Set aside a little extra time after you do your weekly grocery haul and wash fruits and veggies, and section out into proper serving sizes.  Having food kept in pre-measured containers will help prevent you from overeating–yes, it is possible to eat too much of even a good thing!  It also helps to have awareness of serving sizes for logging into your weight loss food journal.
  • Choose Whole Foods First: Try to base your snacking around fresh fruits, vegetables, nuts and nut butters and healthy proteins.  By feeding your body the nutrients it needs, you will not only help to fuel it properly but you will feel more satiated, for a longer time, on less calories.  Your overall diet and weight loss program will benefit in the long term.
  • Add Protein Whenever Possible: Combining a fruit or vegetable with protein will help aid in satiety as well, and the protein contributes to muscle growth in the body.  Many Americans don’t eat enough healthy proteins, so sneaking it in with your snacks is a great way to add to your daily diet totals. 

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Snack Ideas

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

Apple

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Carrots, Celery or Peppers

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Banana

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Cottage Cheese 

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Hard Boiled Eggs

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

Handful of Almonds

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

Greek Yogurt with Berries

Healthy Snack Ideas For Your Diet and Weight Loss Plan

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

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

At Home Workout Tips for a Weight Loss Program

Working out from home has become a new normal for many. Here are some tips to get the most out of your home workout for success in your weight loss program.

Working out from home has become a new normal for many.  Here are some tips to get the most out of your home workout for success in your weight loss program.

This past year has brought with it many changes, including a major shift in how people incorporate fitness into their daily lives.  What used to be a thriving fitness industry in which people attended classes, lifted weights or even hired a personal trainer in a gym have all had to try to accomplish these goals at home.  It can be daunting to try and figure out the best way to lose weight, reach your fitness goals or even just maintain your weight loss success.  We have some tips to help you along this weight loss journey and continue to see success even from your own home.  Here is some advice from our SureFiz trainers: 

Set up a Good Space

At Home Workout Tips for Weight Loss

Depending on the living area of your home, this can be easier said than done.  You might need to think outside the box a little to find a space for your workouts.  But setting up a space is extremely important for your overall success.  By having a dedicated space for working out, complete with equipment and a workout mat or even just a place to set a device to stream online classes, you have a much higher chance of success.  If you try to do your workout in the main living area of your home you are subjecting yourself to the distractions of life–including laundry, dishes, pets, children, significant others.  Any of these distractions will take your focus and hinder your ability to work hard and burn more calories, thus reaching your weight loss goals.  If you have a garage, bonus room or small space you can dedicate, those can be some perfect spaces.  For anyone who lives in a warmer climate, your balcony, backyard or patio is a perfect place to get away from your main living area and workout.  

Have a Plan

At Home Workout Tips for Weight Loss

Like anything else in your diet and weight loss journey, having a plan for your home workout will help you find long term success.  Without a plan you are likely to waste time trying to decide what to do each time you workout.  We suggest setting up plans in 4-6 week blocks, then revisiting to make necessary changes. This decreases the chances of workout boredom or muscle stagnancy that can come from doing too much of the same exercises over a long period of time.  Changing your plans and your resistance will help your muscles continue to get stronger while helping you efficiently lose weight faster.  

Incorporate HIIT

At Home Workout Tips for Weight Loss

HIIT (high intensity interval training) is an extremely effective form of cardio training that gets your heart rate up to a fat blasting level in a short amount of time. Not only is it effective in the duration of the routine, but it has been shown to keep you in a fat burning state for hours after you do it, which will prove to be most effective for your long term weight loss goals.  The best part about HIIT is that you don’t need equipment to get the weight loss benefits you are looking for.  The calorie burning benefit only works if you push yourself hard, though.  A popular form of HIIT, tabata, will only take you 4 minutes but you have 8 rounds of 20 second intervals with 10 second rest periods in between.  During the work periods, you have to work as hard as you physically can to truly see the calorie blasting benefits of the work.  For more information on how to incorporate HIIT into your workout and weight loss program and some fun HIIT ideas, click here.  

Remember to Warm-up and Stretch

At Home Workout Tips for Weight Loss

Whether in a gym setting or at home, many people forget to take the time to warm-up before their workout or stretch after.  And with the many potential distractions in a home environment it can be even harder to set aside those extra moments.  But they are of utmost importance in your long term success for your workout and weight loss benefits.  If you do not prepare the muscles at the beginning and relax them at the end, you will endure more muscle soreness and risk the potential of an injury at any point.  Although life is busy and carving out additional time may seem like a chore, being sidelined for an injury takes far more time for recovery and can really hinder your weight loss goals.  Our blog on warming up and stretching has even more information on why it’s important.  We also have some great stretching ideas in our blog on yoga stretches in a weight loss program.

Find a Good Online Program

At Home Workout Tips for Weight Loss

An online class or trainer can be extremely helpful in your fitness and weight loss routine.  Human nature is to not push ourselves as hard as someone else would, which is why a gym environment can be helpful for people to try and be pushed to their calorie burning limits.  In a home environment this can be much harder.  Having someone else create a routine, explain the correct form and tell you how hard to work can really be the difference between an okay workout and an amazing workout!  Luckily, there are many amazing programs that offer online classes, either live streamed or recorded.  The possibilities are endless and you can search online for your favorite style of workout, but some of our favorite programs are Peloton, Beachbody and Apple Fitness+.  Each of these programs do require a small monthly membership fee to use their workouts, but if cost is a factor, check out our blog post for details on some great free options to try.  

Your weight loss plan doesn’t have to be hindered just because you have to workout from home.  Be sure to follow these tips to get the maximum success in your fitness routine.  For optimal weight loss, always remember to eat a healthy diet and keep your calories within a low enough range to burn fat and continue on a steady weight loss path.   Follow our blogs weekly for more healthy tips, workout advice and weight loss help.  And be sure you are stepping on your SureFiz scale daily to track your progress and get help along the way.  

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?

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

Are Pre Workout Supplements Necessary in a Weight Loss Program?

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:

  1. 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. 

  1. 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. 

  1. 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.  

  1. 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.  

  1. 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?

Are Pre Workout Supplements Necessary in a Weight Loss Program?

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.  

Are Pre Workout Supplements Necessary 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.  

Simple Yoga Stretches To Do Anywhere to Improve Flexibility

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

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

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

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

How To Practice Yoga At Home

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

  1. Start with quiet

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

  1. Pick a direction

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

  1. Set an intention

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

  1. Choose poses you love

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

  1. Pay attention in class

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

  1. Move in all directions

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

Simple Yoga Poses 

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

Triangle Pose

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

Seated Twist

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

Downward Dog 

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

Cobra Pose

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

Pigeon

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

Standing Forward Fold

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

Child’s Pose

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

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

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

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

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

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

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

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

How the Paleo Diet is Beneficial

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

What Foods to Eat on the Paleo Diet

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

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

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

Is the Paleo Diet Healthy?

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

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

Unexpected Reasons Why You Might Not be Losing Weight

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

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

Unexpected Reasons Why You Might Not be Losing Weight

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

1.     You Aren’t Tracking Your Foods

Unexpected Reasons Why You Might Not be Losing Weight

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

2.     You Aren’t Eating Enough Protein

Unexpected Reasons Why You Might Not be Losing Weight

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

3.     You Need to Drink More Water

Unexpected Reasons Why You Might Not be Losing Weight

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

4.     You’re Eating Too Fast

Unexpected Reasons Why You Might Not be Losing Weight

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

5.     You’re Drinking Your Calories

Unexpected Reasons Why You Might Not be Losing Weight

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

6.     You’re in a Plateau

Unexpected Reasons Why You Might Not be Losing Weight

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

7.     You Have Underlying Health Conditions

Unexpected Reasons Why You Might Not be Losing Weight

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

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

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.

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 Too Much Sugar Ruining Your Weight Loss Goals?

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?

Is Too Much Sugar Ruining Your Weight Loss Goals?

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?

Is Too Much Sugar Ruining Your Weight Loss Goals?

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?

Is Too Much Sugar Ruining Your Weight Loss Goals?

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

Is Too Much Sugar Ruining Your Weight Loss Goals?

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

Is Too Much Sugar Ruining Your Weight Loss Goals?

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

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

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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 

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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

Trainers Favorite Exercises to Get You Fit in 2021

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?

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?

What is Exercise Addiction? Description and Risk Factors

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:

  1. Tolerance: Needing more and more of the initial activity to achieve sought-after effects (for example, the “runner’s high” or an endorphin rush).
  2. Withdrawal: Feelings of anxiety, fatigue, irritability, or other unenjoyable emotional and physical experiences on days when one is unable to workout as planned.
  3. Intention Effect: Repeatedly exceeding planned-upon limits to the amount of time spent exercising.
  4. Lack of Control: Experiencing one’s physical activity habits as difficult or impossible to keep at manageable levels.
  5. 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.
  6. 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.
  7. Continuance: One persists in physical activity despite illness, injury, negative psychological outcomes, or medical advice to taper down or take a break. (Retrieved from: Psychology Today)

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

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

How to Overcome Exercise Addiction

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

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

Simple Ways to Stick to Your New Years Resolution

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

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

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

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

How to Make a Strong Resolution

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

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

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

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

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

Realistic: The goal is within reach, realistic and relevant 

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

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

Tips for Long-term success

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

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

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

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

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.

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.

Weight Loss: Facts vs. Myths Explained

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

Weight Loss: Facts vs. Myths Explained

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

Weight Loss: Facts vs. Myths Explained

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

Weight Loss: Facts vs. Myths Explained

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

Weight Loss: Facts vs. Myths Explained

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 

Weight Loss: Facts vs. Myths Explained

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

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

How to Stop Overeating for Lasting Weight Loss

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!

How to Stop Overeating and See Lasting Weight Loss Results

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

How to Stop Overeating and See Lasting Weight Loss Results

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

How to Stop Overeating and See Lasting Weight Loss Results

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.

The Science Behind Failed New Year Resolutions

With the New Year approaching, many people will evaluate their goals for 2021, only to have those resolutions fail within a few months. Why?

With the New Year approaching, many people will evaluate their goals for 2021, only to have those resolutions fail within a few months.   There may be more science behind the reasons of failure than just a lack of willpower. 

The Science Behind Failed New Year's Resolutions

New Year’s Resolutions

Another New Year is fast approaching, and with the New Year comes many New Year’s resolutions, most of which have to do with healthier living and weight loss. But a few months into the year, most of the resolutions fail.  In fact, according to the Wall Street Journal, nearly 88% of all New Year’s resolutions fail to be kept by the end of the year.  Many who set lofty New Year’s resolutions feel like a failure when they don’t stick to their resolutions and they just give up any attempt to improve their lives.  Instead of letting a failed resolution ruin a healthy weight loss plan, it can be helpful to look into the science behind why many resolutions fail.

The Science Behind Resolutions

According to Bancroft.org, the field of Applied Behavior Analysis can lend some insight into what happens in the brain when a resolution is set.  “In behavior analysis, ‘temporal discounting’ is how we respond to consequences due to delay. For example, if we had a choice between $100 today or $100 in a month – the choice would be clear. We’d all take the cash today. But adjust the delay or the amount – the  ‘reinforcer’ – and our choice might look different. What if we had a choice between $100 today or $1,000 in a month? Likely, many would wait for the larger payout. Research shows animals are generally impulsive, while humans are better able to achieve long-term greater gain (such as that thousand bucks). This same research can explain failed New Year’s promises, too.  Many resolutions involve delayed gratification – selecting between a late-night ice cream habit now or a lower number on the scale in a month”.  

With the delayed gratification of weight loss or health benefits related to better choices in the New Year, it is easy to see how there could be roadblocks towards the long-term goal.  When faced with a temptation such as the late night ice cream, if a person gives in and eats the ice cream, there is a feeling of failure.  With that comes a defense mechanism response in the brain, in an attempt to explain the reason for the slip. These hypothetical constructs are generally what lead people to give up completely on their resolution instead of simply waking up the next morning and trying again.  An example of a hypothetical construct when it comes to dieting would be telling oneself, “I guess I’m just not the type of person who can be on a diet”.  [Retrieved from Bancroft.org]

Psychology Today explains that a person’s self talk will direct their actions.  When setting goals it can be especially beneficial to change any negative self-talk about failure into positive affirmations.  For example, instead of thinking, “I’m not the type of person who can be on a diet”, having a practiced script of positive messages ready can help turn the brain around.  It can be helpful to think of each goal and prepare any obstacles ahead of time, being ready with positive sentences to speak to oneself.  [Retrieved from psychologytoday.com].

How to set a New Year’s Resolution

Instead of setting lofty, unattainable health or weight loss goals that would set someone up for failure, sitting down and analyzing why a goal is being set and writing out steps to succeed can help minimize chances that the goal will fail shortly into the New Year. In goal setting, the acronym S.M.A.R.T. can be extremely helpful:

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

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

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

Realistic: The goal is within reach, realistic and relevant 

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

Conclusion

New Year’s Resolutions, like any goals, should be thought out ahead of time and with clear, concise steps to achieve them.  An understanding of the science behind potential failure can not only help overcome obstacles during the process but can also help people from becoming one of the 88% who fail to accomplish the goals they set.  It is also valuable to know that it’s not personal failure, there is a science to the brain and why it works the way it does. Resetting pathways and habits in weight loss can be hard but not impossible.  SureFiz technology is a valuable tool and program that can help in all areas of diet and weight loss goal setting.  The program takes a lot of guesswork out of weight loss and helps users set specific goals.  It truly is the secret sauce to weight loss!   

Fun Ways to Add HIIT into Your Weight Loss Program

Is your workout routine getting a little boring? Try incorporating some fun HIIT workouts to boost endurance and maximize calorie burn for optimal weight loss.

Is your workout routine getting a little boring? Try incorporating some fun HIIT workouts to boost endurance and maximize calorie burn for optimal weight loss.

Fun Ways to Incorporate HIIT into Your Weight Loss Program

Doing the same thing at the gym week after week is not only boring, it could be hindering your success in your workout and weight loss program.  Changing up your routine can make it more fun, exciting and get you better results on your weight loss journey.  One way to challenge yourself is to try HIIT, or high intensity interval training.  HIIT is a great way to increase a calorie burn in less time.  HIIT is generally intended to be used as a maximum burst of effort, such as a sprint, or movement that gets your heart rate high and gives you a feeling of breathlessness. 

Fun Ways to Incorporate HIIT into Your Weight Loss Program

How to do HIIT

In order to do HIIT correctly, you want to work so hard that you feel like you couldn’t go any harder.  To test out if you are doing HIIT correctly, try to talk during your interval.  If you are able to talk easily, you aren’t working hard enough.  Push yourself so hard that speaking is challenging to do.  If you have a heart rate monitor or smart watch, this can also be a great tool for knowing how hard to train, based on your target heart rate in your training zone. 

A good target heart rate training zone for HIIT is anywhere between 70-90% of your maximum heart rate.  If you don’t know your maximum heart rate, there are a few equations to help you figure it out.  One easy equation is called the Tanaka equation and here is how to use it: 208-(0.7x age)=maximum heart rate.  Once you know your maximum heart rate, you can calculate your target heart rate percentage.  One thing to keep in mind is that these are estimates and not 100% precise, but they can be a baseline to help you know how hard to push yourself during HIIT intervals.  

Fun Ways to Incorporate HIIT into Your Weight Loss Program

Types of HIIT

There are many different ways to work in intervals.  The most important thing to focus on is your work/rest ratio.  HIIT intervals need to be incredibly high intensity, with a small amount of recovery/rest period before another high intensity interval.  The amount of rest depends on the level of intensity you are putting in during the work period.  Here are some HIIT suggestions to try:

  • Tababa-Tabata is a very popular form of HIIT and is based on 8 work/rest interval cycles.  Each cycle is composed of 20 seconds maximum effort work to 10 seconds rest.  You can either time yourself for these cycles, or you can search music apps to find tabata songs.  There are many different options which offer direction on timing.  This makes it really convenient to just focus on your work, and push yourself–instead of having to look at a stopwatch or check the time.  
  • Chorus sprints-If you have a treadmill, spin bike, rowing machine or even just run/bike outside, chorus sprints are another way to incorporate HIIT into your cardio routine without adding any complicated program.  Simply get a playlist filled with upbeat power songs to inspire you, and when the song builds at the chorus or bridge, sprint!  During the verses or less intense parts of the song, keep a light steady jog pace.  In between songs slow to a walk or full rest.  The variability of this style of interval training allows for more variety in your workout routine and can help runners who are looking to speed train.  Chorus sprints are also great for beginners who are simply interested in building endurance and burning a maximum amount of calories for weight loss.
  • Other HIIT Interval options-There are many different intervals you can use with HIIT training, some examples are 30/15, or 40/20, even 10/50 work/rest ratio.  You could even try a mix of all to make it interesting and fun.  Just keep in mind that the shorter the work interval, the harder you need to push yourself. If your interval is only 10 seconds of work with 50 seconds of rest, those 10 seconds need to be at a maximum effort for the calorie burn to be most effective. 

HIIT Exercises

The benefit of HIIT training and weight loss is it can be done with almost any equipment, or even just your body weight.  Running, cycling, rowing machines, battle ropes or kettlebells are examples of some equipment that you can use to incorporate intervals.  If you don’t have any equipment at home or access to a gym, try incorporating HIIT with burpees, squat jumps, star jacks, or mountain climbers.  Each of these exercises are full body plyometric exercises that will allow the heart rate to get into the training zone you need and really maximize your calorie burn.  

Fun Ways to Incorporate HIIT into Your Weight Loss Program

Simple HIIT Workout

If you are new to HIIT training and don’t know where to start, here is a simple 20 minute bodyweight/jogging HIIT workout to try:

  • 5 minute warm up jog-at your own light pace.  Heart rate should be at about 50-60% maximum effort for a light training zone.
  • 5 minutes sprint at a 30/15 work/rest ratio-sprint for 30 seconds, rest for 15.  Repeat each cycle for 5 minutes.  Heart rate should be in the training zone during each interval, somewhere between 70-90% maximum heart rate. 
  • 4 minute burpee tabata-8 rounds of 20 seconds hard work with 10 seconds rest.  Heart rate should continue to be in the 70-90% maximum heart rate zone. 
  • 5 minutes sprint at a 30/15 work/rest ratio-sprint for 30 seconds, rest for 15.  Repeat each cycle for 5 minutes.  Heart rate should continue to be in the 70-90% maximum heart rate zone. 
  • 1 minute cool down-walk lightly at a slow pace to bring your heart rate down to resting heart rate. 
  • Don’t forget to fully cool down and stretch! If your heart rate has not recovered by the end of the cool down walk, feel free to continue walking slowly until you have reached full recovery.  Stretch the muscles while they are still warm to help them recover and prevent injury.

HIIT training is incredibly effective and also very intense.  It is recommended that you use interval training no more than 1-3 days per week depending on your fitness level, and vary your workouts to allow for rest days in your workout routine.  As you continue on your weight loss program and begin to increase your endurance, you can also increase the length and amount of your HIIT training.  Check out surefiz.com or any of our social media platforms for more workout tips, diet advice, recipes and more.  We are here for you on your weight loss journey and love to help you succeed!

How to Beat Sugar Cravings to Lose Weight

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

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

How to Beat Sugar Cravings and Lose More Weight

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

Why does sugar affect us in this way?

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

How to Beat Sugar Cravings and Lose More Weight

How to Curb Sugar Cravings

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

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

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

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

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

How to Beat Sugar Cravings and Lose More Weight

Healthier Options

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

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

How to Beat Sugar Cravings and Lose More Weight

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

Healthy Tips to Get Your Best Night Sleep

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

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

Healthy Tips to Get Your Best Night's Sleep

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

Why is Sleep so Important?

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

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

Keep a consistent sleep pattern

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

Limit Napping

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

Don’t Drink Caffeine Late in the Day

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

Try Supplements

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

Cut the Midnight Snacking

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

Set an Ideal Bedroom Environment

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

Exercise Regularly

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

Reduce Liquids Close to Bed

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

Healthy Tips to Get Your Best Night's Sleep

Turn off Electronics

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

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

A Look into the Ketogenic Diet: Does it Work

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

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

A Look into the Ketogenic Diet: Does it Work?

What is the Ketogenic Diet?

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

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

Benefits of the Ketogenic Diet

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

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

What Foods Can be Eaten on the Ketogenic Diet?

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

Different Types of Ketogenic Diet

There are several versions of the ketogenic diet, including:

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

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

How Effective is the Ketogenic Diet?

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

The Bottom Line 

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

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.

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. 

Easy Breakfast Ideas to Start Your Day Right

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

Easy Breakfast Ideas to Start Your Day Right

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

Easy Breakfast Ideas to Start Your Day Right

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. 

Top Running Gear for Your Best Run Ever

Ever wonder what to wear for your outdoor run? Running expert and SureFiz trainer shares her favorite gear to help you run your best no matter the weather!

Ever wonder what to wear for your outdoor run? Running expert and SureFiz trainer shares her favorite gear to help you run your best no matter the weather!

Top Running Gear for Your Best Run Ever

Running is a very basic sport for weight loss that many people can do easily and rather inexpensively, but it does come with some initial cost if you want to feel comfortable and running your very best.  Running outdoors requires a bit more equipment, as the seasons and weather changes will affect choice of gear.  SureFiz trainer and avid runner Jenn Ryan shares her top picks and tips for running in a variety of climates.

  • Hat or visor–A good lightweight running hat can be the best choice, especially for women with long hair.  The hat can hold in stray strands, helping you focus more on your run and less on the messy hair in your face.  On hot, bright sunny days, a visor can be a good alternative to a hat because it will allow for the heat to escape your body while still keeping hair out of your face.  Some people prefer headbands to keep hair in place, and there are a fair amount of headbands on the market that are designed to cover your ears in colder weather.

Top Running Gear for Your Best Run Ever

  • Headphones–A good set of headphones is extremely helpful to keep motivational tunes, your favorite podcast or an audiobook in your ears and keep you moving when the miles get tough.  Bluetooth enabled headphones are well worth the extra money, as they will eliminate the annoyance of having wires swinging around while you run.  There are a number of different types from ear buds to full noise canceling over the ear headphones, and it really depends on personal preference.  Go with what is most comfortable for you, and don’t be afraid to spend some money.  With headphones you truly get what you pay for and it can be really frustrating to mess with bluetooth connections when you’re trying to run.

  • Sunglasses–When it’s a bright and sunny day with the sun beaming down at you or right in your eyes, sunglasses can help protect your peepers.  In this scenario, the cheaper the better.  Jenn recommends finding the cheap pair that was given in a goodie bag at a seminar or some from the Dollar Store.  The cheaper pairs are much more lightweight and you won’t be disappointed if you set them down, drop them or lose them on a run.

  • Running tops– In warmer running climates, lightweight slightly fitted tanks are best.  Wearing lighter, brighter colors is also beneficial for a few reasons-mainly to keep you visible to cars and to attract less heat.  In cold climates, a lightweight long sleeve dri-fit top can keep you warm and wick the sweat from your body once you’re a few miles in. Jenn also recommends a half zip top to further control body temperature-fully zipped at the beginning of your run, and you can unzip after warming up.  In extremely cold winter weather, a nice puffy vest can be worn over any top, keeping your core temperature warm and comfortable in wind, snow or rain.

Top Running Gear for Your Best Run Ever

  • Sports Bra–For women, a good quality sports bra is a must.  Keeping yourself supported and comfortable for the longer mile runs is extremely important.  Many brands offer great products, but checking with your favorite department store is a good place to start.  Some popular sports apparel brands like Lululemon, Nike, Adidas, and Fabletics all have an array of styles and support levels for any body type.

  • Deodorant– The main goal and purpose of deodorant is to help with body odor and underarm sweat, but it can also be a valuable tool for chafing.  Anytime you run extra miles, especially in the warmer summer months, you risk chafing in areas of the body that run together.  Simply rubbing deodorant over those spots can help reduce uncomfortable chafing.  Another option is a product called BodyGlide that produces a similar effect.  

Top Running Gear for Your Best Run Ever

  • Armband–An armband is a great place to store your phone, key, gym card or ID while you’re running.  There are many different options and sizes available depending on how many things you need to store while running.  Many running stores or larger box stores carry a variety of armbands.

  • Pants or Shorts–In warmer summer months you may find it more comfortable to wear shorts or crop leggings.  There are ranges of shorts from compression and form fitted to loosely fitted, and it depends on comfort level.  Some people prefer full compression while running and others are bothered by tightly fitted clothing.  Regardless, you should find a nice dri-fit fabric that wicks away sweat and water to keep you cool.  In colder, winter months a full length legging for men or women will help keep body heat warm when the outdoors is frigid, windy and rainy.  For women, finding a legging that has pockets can come in handy for extra storage.  For men, there are many styles of lightweight leggings that can be worn under running shorts to help keep the legs warm.

  • Socks–A lightweight, comfortable pair of socks is best.  Many athletic companies such as NIke, Puma and Adidas have great options designed to support the foot and stay in place during exercise.  If you struggle with foot pain during any of your workout or fitness programs, you’ll want to invest in compression socks to help support the foot when running.  

Top Running Gear for Your Best Run Ever

  • Shoes–A good pair of running shoes is extremely important in supporting your foot.  Jenn Ryan states, “It’s more expensive to pay for physical therapy for your injuries than to invest in a good pair of shoes”.  No name brand is the “best” brand for running, Jenn says.  The best recommendation she gives is to find a running store near you where you can try a few different pairs, test them and choose the best fit for your foot, gait and arch type.  If you can’t make it to a store, many stores have online tools to help you determine your best shoe type.  

Top Running Gear for Your Best Run Ever

  • Fitness Tracker–This is a must have! Fitness trackers are  not only helpful for running but for many aspects of your weight loss program.  Fitness trackers in smart watches have become incredibly popular and there are many brands on the market, including Apple, Garmin, or Fitbit.  They can also track steps, monitor heart rate and send you alerts and notifications should you choose-which are all helpful along your weight loss journey.  Some of these items also contain GPS for running, so definitely do some research to find the best fit for your needs. 

  • Other accessories–There are some accessories that you might find helpful through your running weight loss journey, especially if you tend to be a bit more injury-prone.  Calf sleeves or compression socks can help with a range of issues, such as ankle injuries, knee pain, shin splints or calf strain.  Another item that can be extremely versatile in helping with soreness or injury is kinesiology tape.  The tape can help anywhere and be used in a multitude of ways to help.  You can check out YouTube for tips on how to use the tape for your specific injury or need. 

These items and accessories are all great for running, but not ALL items are necessary for running and weight loss.  It may take some time of hitting the pavement to test things for yourself and find what works best for you.  No matter what you use, be proud of yourself and this weight loss journey.  You are amazing and can reach your goals!  Be sure to visit our website at SureFiz.com regularly for more diet tips, workout plans and helpful resources.    

Do Vitamins Cause Bloating in a Weight Loss Plan?

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

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

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

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

What are Vitamins?

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

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

Can Vitamins Cause Bloating?

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

Vitamin D

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

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

Are There any Vitamins that can Help with Bloating?

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

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

The Runners Guide to Running More Miles

Have you always wanted to run longer miles, but didn’t know where to start? Here is some simple, helpful advice to run farther, stronger and longer miles in no time.

Have you always wanted to run longer miles, but didn’t know where to start?  Here is some simple, helpful advice to run farther, stronger and longer miles in no time.

The Runner’s Ultimate Guide to Running More Miles

Running has long been a favorite sport around the world, as well as a great way to burn fat and get fit.  It is free, accessible to anyone and easy to do for anyone who doesn’t have pre-existing health conditions preventing them from high impact exercise.  But even if you don’t run or haven’t had much experience with adding miles, you can reach those goals with some simple tips.  SureFiz trainer and health coach Jenn Ryan has run over 40 races in her career, spanning from the 5k to the full marathon, and she offers some advice to any runner who wants to expand their mileage and get stronger at running long distances.  

Benefits of Running

Benefits of Running

Running offers many benefits to the body and your overall feelings of wellness.  Here are a few of the main benefits you can see as you begin to run and increase those miles:

  • Increase health-running can help boost your immune system and can help boost lung function, raises levels of good cholesterol and improve cell function
  • Strengthen your knees-Although many people believe running is bad for your knees, running has actually been shown to improve strength in the knees and the joints.  Along with a strong cross-training program, you can see great improvement in knee strength by adding some running.
  • Improves feelings of confidence-Running is a great way to boost your overall confidence. Especially if you train for a race.  The feelings of crossing that finish line are unmatched-you will feel like you can conquer the world!
  • Fight Depression-If you’ve ever heard the term “runner’s high”, this is where it comes from.  Running increases endorphins and can help fight feelings of sadness and depression.  It is felt more after the first few miles though, so make sure you get past the first mile or two where it feels challenging, and the reward will be very sweet.

How to Start Running

The Runner’s Ultimate Guide to Running More Miles

If you are a beginning runner, don’t be afraid to start.  It can be as simple as lacing up your shoes and getting out the door. Here are a few tips I have for anyone wanting to start running, no matter your current fitness level:

  • Make a playlist: Have some good music that pumps YOU up, no matter what it is.  I have clients who listen to a range of music from heavy metal to Disney soundtracks-no one else hears it but you, so find what you like and make a list!
  • Have good shoes: They might seem expensive but it’s much cheaper to invest in a pair of good running shoes than to pay for physical therapy when you have a running injury.  
  • Start small: Begin with a low mile run/walk.  Plan on jogging or running at a comfortable pace for you, and go for a minute.  Then walk for 30 seconds. Repeat for one to two miles.
  • Relax: Keep your shoulders pulled down and back, make sure you aren’t holding any tension in your neck, relax your body.  This will also help cut down on injury possibilities.  

How to Increase Mileage

The Runner’s Ultimate Guide to Running More Miles

If you are a seasoned runner but haven’t ever tried to push your distance, or a novice runner who wants to increase mileage, these tips are for you.  With a little planning and attention, anyone can run farther, stronger and without risking injury. 

  • Run at least 2-3 times per week-Practice makes perfect in anything, including running.  If you have a regular schedule you will get better and stronger.  
  • Vary the lengths of each run-you don’t need to run the same distance every day.  Varying the lengths of each run will help with speed and endurance. Choose one day a week for a longer run and use the others for shorter distances.
  • Increase by one mile for your long run-The best way to get more efficient at longer distances is to gradually add.  Each week, add one mile to your long run until you reach your distance goal.  If you are adding too quickly, you can add a half mile a week or one mile every two weeks. 
  • Cross Train-Cross training will keep you from overtraining and risking a running injury.  The best way to cross train is to incorporate full body strength/resistance training, and other forms of cardio such as biking, swimming, walking and HIIT interval training.
  • Speed train-To become faster and more efficient in your running, one of your shorter runs during the week should be focused on more speed work.  If you’re using a treadmill this is very easy to do, as you can adjust the speed easily.  If you are running outside, a fitness tracker or running app can help you know your speed so you can adjust it accordingly.  Try to aim for intervals of 30 seconds to a minute where you push your threshold and run faster, then slow down for a jog or walk and repeat.
  • Take time to stretch-Many runners and fitness enthusiasts fail to stretch enough or any at all.  Make sure you carve out 10-15 minutes after each run to stretch your hamstrings, quadriceps, calves and hip flexors.  These muscle groups get a lot of work during your run.
  • Choose a rest day-Don’t forget to rest!  The body recovers and repairs on rest days, so allowing 1-2 days a week will ensure that your muscles can adequately heal before you hit the road again.  I usually recommend that runners take their rest day the day after a long run, as the longer miles will tire out your legs more than shorter runs.  

Running offers many benefits, physically and emotionally. Anyone who wants to run more can do so fairly easily. No matter who you are or how much you are running right now, adding mileage can be done safely and consistently if you follow these steps.  And remember to fuel properly, hydrate before and after, and always listen to your body.  If you are adding miles too quickly, you can risk overtraining and injury.  Take care of your body through the miles and you’ll reach your goal no matter what it is.  Happy running!

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 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.  

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

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.

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

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.

Simple Ways to Get More Protein in Your Diet

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

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

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

How Much Protein Do You Really Need?

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

Start Your Day with Protein

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

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

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

Supplement with Bars or Shakes

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

Add Collagen to Your Coffee

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

Sneak it on the Side

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

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

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

Healthy Foods For A Strong Immune System this Winter

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

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

Healthy Foods to Keep your Immune System Strong this Winter

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

What makes an immune system strong?

Healthy Foods to Keep your Immune System Strong this Winter

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

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

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

Antioxidants

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

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

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

Vitamin C

Healthy Foods to Keep your Immune System Strong this Winter

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

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

Vitamin D

Healthy Foods to Keep your Immune System Strong this Winter

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

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

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

Zinc

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

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

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

A Breakdown of the Body Positive Movement

A look into to Body Positive Movement and why it’s become so popular, and how it fits into your weight loss program.

A look into the Body Positive Movement, why it’s become so popular, and how it fits into your weight loss program

A Breakdown of the Body Positive Movement

Body Positive Movement is a trend that’s gained a lot of momentum lately, but where did it come from? Is it a new concept?  According to Wikipedia, “Body positivity is a social movement initially created to empower and shed light on plus size women and men, while challenging the ways in which society presents and views the physical body. The movement advocates the acceptance of all bodies regardless of physical ability, size, gender, race, or appearance”(Wikipedia.com).  The concept of body acceptance isn’t brand new, it has roots as far back as the 1850s-1890s in the Victorian Dress Reform Movement.  The concept behind that movement was attempting to put an end to women having to modify their waistlines through corsets.  In more recent history, the Fat Acceptance Movement began gaining momentum in the 1960s, and The National Association to Advance Fat Acceptance was first established in 1969 and continues to work to change how people talk about weight.  This movement is designed to put an end to the idea of “fat-shaming” and making overweight or obese people feel guilty for their weight.  

Currently, Body Positive is a term used all over social media, in ad campaigns such as Dove, Aerie and Victoria’s Secret, and even in the featuring of more overweight models in magazines.  The popularity of the movement has led many clothing companies such as Lululemon and Fabletics to use a variety of sizes in the models wearing their clothing.  But there is some controversy involving the movement.  Some health experts, trainers and others in the health and fitness industry claim that this encourages people to continue living an unhealthy life with long term consequences.  Some fear that those who are overweight or obese could use it as an “excuse” to not attempt a weight loss program or try to get healthy.  Although the main concept behind Body Positivity is an affirming message of acceptance, self love and respecting others no matter how they look, like most things it can be taken too far.

So what does that mean to you and me? According to Jenn Ryan, SureFiz Trainer and Health Coach, you should take the positives out of the movement but not take it too far.  “The Body Positive movement has so many good qualities.  The message of self-care, self-acceptance and respect for others at all sizes should be universally practiced in our culture.  But if someone is going to use it as an excuse to stay sedentary, eat whatever unhealthy foods they want and generally ignore diet advice, then I would say they are taking it too far”.   Many people already struggle with adhering to a diet and exercise plan for weight loss, so adding in a movement encouraging people to stay unhealthy could be taking away from people reaching their health goals.  

In general, she suggests that to maintain a healthy lifestyle and reach your fitness goals, you should set a goal for yourself, work at eating healthy, whole foods with lots of fruits, vegetables, whole grains and lean proteins.  Cutting back on processed foods, sugars, tobacco, alcohol and soda will not only lend itself to a healthy weight but will also help other functions of the body-heart health, lung health and overall longevity of life.   At SureFiz, we offer a comprehensive program that will not only track your weight, body fat, muscle progress and more, but also give you the tips and help you need to reach your goals and live a complete, healthy life at any size that is healthy for you! 

All About Intermittent Fasting and How to do it

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

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

All About Intermittent Fasting

What is intermittent fasting?

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

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

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

How does intermittent fasting work in weight loss?

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

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

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

How to do intermittent fasting correctly

How to do intermittent fasting correctly

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

These are the most popular methods:

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

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

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

What are the side effects of intermittent fasting?

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

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

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

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

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

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

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

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

Source: Healthline, DietDoctor, Harvard Health Publishing

Four Simple Tips To Have A Healthy Holiday

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

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

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

1.) Try intermittent fasting

4 Tips To Have A Healthy Holiday

Image source: intermountainhealthcare.org

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

2.) Start with the soup

4 Tips To Have A Healthy Holiday

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

3.) Pick the high-protein food

4 Tips To Have A Healthy Holiday

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

4.) Never stop moving

4 Tips To Have A Healthy Holiday

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

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

Pros and Cons of Fasted Cardio in Weight Loss

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

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

Pros and Cons of Fasted Cardio in Weight Loss

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

What Does Science Say About Fasted Cardio?

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

What Does This Mean for a Workout?

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

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

Weight loss programs, trends and diets can be challenging to understand, especially with how much information is available.  SureFiz can help!  Our intuitive weight loss program can help you with goal setting, redirect your path with our “GPS of weight management”, and give you advice along the way! Be sure to check us out  and join our SureFiz team to see your results grow and weight loss success happen!

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.

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

3 Recommended Free Youtube Workout Channels
Image source: Coda

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

3 Recommended Free Youtube Workout Channels
Image source: POPsugar

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

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:

4 Workout Moves You Can Do Using Stairs

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:

4 Workout Moves You Can Do Using Stairs

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:

4 Workout Moves You Can Do Using Stairs

And below for the harder version:

4 Workout Moves You Can Do Using Stairs

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

4 Workout Moves You Can Do Using Stairs

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:

4 Workout Moves You Can Do Using Stairs

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:

4 Workout Moves You Can Do Using Stairs

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!