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Accurately estimate calories
If you think you’re accurately estimating the number of calories you’re eating each day but the scale refuses to budge, meal replacements may be your answer. Pre-packaged or pre-measured foods allow the dieter to be aware of the exact amount of calories ingested each day instead of guessing.
HealthSmart offers excellent options for meal replacements including the very tasty Chocolate Shake, while the Proti-Thin shakes are available in a heavenly chocolate, strawberry and vanilla.
With their high protein content, you’ll not only get great taste but prolonged energy and essential vitamins and minerals; sweetened with fructose and not sugar, these also offers a low glycemic boost.
For the best results, incorporate these products into your diet and consider the following tips, including:
- Write down everything you eat as well as any physical activity every day in order to analyze and identify increases in eating or decreases in exercise.
- Make sure you’re eating enough. Eating less than 1,200 calories per day can backfire and slow your metabolism.
- Move as often as possible. If you have a sedentary job, get up and walk around every hour, take a walk at lunchtime and choose the stairs instead of the elevator. Moving at every opportunity is an easy way to burn more calories and achieve success.
The post Hitting a Brick Wall in Your Weight Loss Efforts? How Meal Replacements Can Help appeared first on Nashua Nutrition Blog.
Was losing weight but seemed to have hit a…
As summer swimsuit season is winding down, even the most dedicated dieter might be hitting a wall. Why? After a few weeks or even months of steady weight loss, it’s common for the scale refuse to budge. When this happens, you’ve hit a weight loss plateau. The problem, says Debi Pillarella, MEd, CPT, spokeswoman for the National American Council on Exercise, is that our bodies are very efficient energy-burning machines and, after a while, they don’t have to work as hard because they become used to your workout routine and diet. With some simple changes, you can start losing weight again. Here are 10 ways to rev up your metabolism, burn calories, and continue to shed pounds.
Yup. Because we’re human and not machines, nothing is simple. Try not to get disheartened, and keep on. I like the one about not eating your exercise calories. Keep up what you are doing and it may start again. I read somewhere tough I can quote it, that you build up muscle which in their turn burn more calories, so exercise is good, but it’s not the be all and end all. The ultimate guide is like budgeting. What goes in must come out or you get a surplus. Money in the bank is great, bulk on your body is not.
Here’s a very common and frustrating experience that is familiar to many people:
Let’s say you decide you want to lose 20 pounds. So you start eating better and exercising and lo and behold, the pounds start coming off!
People begin noticing and complimenting you.
Your clothes are getting loose, you feel better and you have more energy.
This fuels your determination even more!
The weight stops coming off and you’ve hit a diet brick wall.
Well, here are 6 possible reasons why you may hit a brick wall when trying to lose weight and more importantly, how to blast through them and get back on track.
6 common reasons for hitting a diet brick wall
Your thyroid stimulates your cell metabolism and regulates your metabolic rate—in other words how efficiently you create and burn energy.
And if it slows down, trust me, so will your weight loss.
A very accurate and sensitive test that assesses thyroid health is the «TRH challenge test» (also called the “TRH stimulation test”) so ask your doctor to do that test instead of or in addition to the typical TSH test.
If your thyroid is sluggish, once you get treated appropriately it can make all the difference in the world.
- Your meds are sabotaging you
In addition to numerous other side effects, many of the most popular prescription drugs also cause weight gain. These include:
- Type 2 diabetes drugs (including Insulin)
- High blood pressure medications
- Birth control pills
If you are on any of the above types of drugs, talk to your doctor about alternatives.
Natural alternatives are always best (and safest!) For example, pharmaceutical-grade fish oil formulas likeVitalMega-3are very effective for high blood pressure, high cholesterol and even depression!
And a full-spectrum probiotic formula likeSuper Shieldis a Godsend when it comes to allergies! Super Shield’s 13 powerhouse strainswork to help tame your immune system’s inflammatory reactions to allergens.
Plus probiotics likeSuper Shieldcan help with depression too—they support sound gut health, and your gut is where most of your body’s serotonin (your feel good chemical) is made!
- You’re a pear or lack muscle
Studies have shown that people who are pear-shaped (have a greater concentration of fat in the hip and thigh area) burn fat less efficiently than those with an apple shape (with most of their fat around their middle).
The reason is that extra fat around the gut is more actively “recruited” for energy and therefore can be easier to lose than fat on the legs and hips.
Plus if you don’t have a lot of muscle, that can bring your weight loss to a snail’s crawl too since muscle burns more energy than fat.
In either case, you can help by working some strength training into your exercise routine (with your doctor’s OK).
You don’t need to become a bodybuilder or invest in expensive equipment. Just holding on to light hand weights while using the treadmill or moving your own bodyweight can make a big difference.
My karate students will tell you—all the push-ups, planking, arm dips, squats and crab walking we do in Renshi Sherry’s classes makes a huge difference in their strength and muscle tone!
- You have hormone imbalances
High estrogen, low testosterone, low DHEA (a hormone of the adrenal glands), high insulin and high cortisol can also bring your weight loss success to a screeching halt.
If you get tested and find your hormones are off, as an alternative to traditional synthetic medications, explore bio-identical hormone replacement.
Unlike synthetic hormones, the body typically has an easier time assimilating bio-identical hormones because they are identical in molecular structure to the hormones made by your body.
- Your body has gotten smarter
If your exercise efforts started out as walking for 30 minutes 4 times a week, chances are good that was enough to help start your mass exodus of fat.
But then the game changes.
Your body becomes smarter and your muscles develop memory when you repeat the same activity over and over. That means that eventually you might not get as much benefit from the same exercise routine anymore…and your weight loss may stop as a result!
In that case you need to step it up and switch it up!
You can either increase your exercise time (such as from 30 to 45 minutes) and/or change up your routine (like adding swimming or bicycling into your activities).
The more you can challenge and surprise your body, the more you will see that fat roll off.
Just be sure to get your doctor’s OK first.
If your foods are not being broken down like they should be, you’re not getting the maximum nutrition from them. This can cause your cells, tissues and organ systems to slow down, be stressed, not use energy as efficiently and eventually build up wastes and toxins.
And that means weight gain, plus a very toxic you!
Also, lacking nutrients causes feelings of hunger which leads to eating more than you should without even realizing it.
Having better digestion isn’t hard—it’s just is a matter of eating foods that break down more easily together, and giving your body a little assistance if needed.
In theGreat Taste No Painsystem, I teach you what foods to eat and how to structure your meals so you can help pave the way for better digestion, less gas and bloating, more energy and more regular BMs.
That will help you take off those excess pounds until you reach your goal weight and most importantly, keep them off!
Plus many people’s bodies reach the point where they have trouble producing enough enzymes for digestion—that’s especially true if you’ve eaten lots of fast/processed foods, take acid reducers, have had gastric or gallbladder surgery or are over 50.
So you may need a little boost—and the perfect answer is an enzyme supplement likeDigestizol Max.
Digestizol Max’s super-efficient blend of 15 plant-derived enzymes helps your body break down any kind of food you eat—proteins, fats, carbs, fiber, etc.—and helps conserve your body’s enzyme resources.
This can encourage smooth, comfortable digestion as well as help reduce heartburn, gas and acid reflux!
If you’ve hit diet brick walls in the past, now is your time to take the weight off, reach your goal weight and keep it off for good!
When you take the proper measures to address any possible factors that may be holding those pounds on you, a whole new slim existence can be yours for the taking.
To your health,
Bakerman, my situation is almost identical to yours. Started at the end of April, and hit a plateau about two or three weeks ago, though I started out a bit heavier than you, and plateaued a bit below you. However I also haven’t been exercising as much as I should during my plateau due to the heat. So not sure if cutting back on the exercise and/or heat had anything to do with it or not, but figured it’s probably the exercise. Regardless, I’m well pleased with the weight I lost, and even if it’s a real plateau where the previous great weight loss cannot be restarted, I’m willing to accept that, and perhaps it’ll take a long time and hard work to get those remaining pounds off.
Well, I don’t really have any suggestions, just wanted to share that I’m going through the same thing you are.
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Meeting nutritional needs
Packed with all of the essential nutrients you need, you don’t even have to worry about planning and cooking a complicated meal that may or may not have what your body needs to get through the day. If you don’t meet your body’s nutritional needs, it makes losing weight more difficult and can also have an adverse effect on your health.
Meal replacements can stop the temptation to grab unhealthy snacks in its tracks, lessening the chance that you’ll indulge in a sugary or fattening treat.