Lee’s Summit Weight Loss & Fitness

Diets

There are many different diets.  They come and go like clothing trends.  What’s hot now?  Who’s doing it?  Does it work?  You may never know.  Here are some common weight loss diets.

• 
• Intermediate fasting
• DASH Diet
• Whole30
• Vegan
• Plant Based
• Gluten Free
• Lactose Free
• South Beach
• Atkins
• Juice Cleanse

These are just that, a diet.  It is a short term fix for a long term problem.  What happens after you go off the diet?   The weight comes back.  A typical “yo-yo diet.”  It’s best to look at something you can do long term.  Some people can do these long term, if so, do what works for you.

Numbers on the scale

Are you a constant scale hopper?  Hop on the scale each morning or night.  This is good to see progress, but you can also see “life.”  Some factors outside of how your diet is going can effect the number on the scale.  Here are some below:

• Hormones
• Foods you eat
• Dehydration
• Sodium imbalance
• Medical condition

If you have ever eaten super clean foods, worked out, then watch the scale numbers go up…you know the frustration.  The best solution, stop the scale hopping.  Stay off for the bit.  Daily weighing can be frustrating, depressing, un-motivating, and saddening.  No one needs this.  Hop on the scale when you are ready.

What is metabolism exactly, and how does it work?

The term metabolism actually refers to all the processes in the body that use energy, according to the U.S. National Library of Medicine, but the word is most commonly used when we talk about weight.

To burn off 1 pound of fat, you need to burn 3500 calories.  Most people can increase or decrease the rate at which they burn calories throughout the day, but most people struggle to do this.   Metabolism is effected by gender, health, hormones, activity, other factors.  Here are 10 facts about metabolism (adapted from www.everydayhealth.com)

1. It’s Really About Your Resting Metabolic Rate, or RMR

2. Eating More Protein May Boost Your Metabolism

3. Simple Carbs Are Metabolism Busters

4. More Muscle Equals Higher Metabolism

5. Men Tend to Have a Higher Metabolism

6. Menopause Can Reduce the Rate of Metabolism

7. Many Health Conditions Can Influence Metabolism

8. How Much — and When — You Eat Can Affect Your Metabolism

9. Vitamin D May Play a Role in the Process

10. A Healthy Metabolism Promotes a Healthy Mind

A fast acting metabolism helps with weight loss.  Paying attention to the above 10 tips can help you increase your metabolism, lose weight, and live a healthier life.

To make it simple HEALTHY NUTRITION + PHYSICAL FITNESS are the two biggest keys to weight loss.  Now, to get you to both of these may take some assistance.  This is where a personal trainer, dietitian, counselor, support coach, etc can help (there are many in and around Lee’s Summit).  They can help you learn how to apply these aspects of health and weight loss into your daily life.

Takeaway

So, we all know some great quick fixes for weight loss and something to get the numbers on the scale to move down.  But, how long can you do this, how long will it work for?  If it is short term, it may not be the best option.

A better solution is looking at a lifestyle change.  Making healthy food choices and adding physical fitness into your daily regime.  This can be done (and done in a healthy fashion) for an extended period of time.  Involve your friends and family and get going.

There are many different options for physical fitness , from yoga to walking outside to resistance training.  Eating healthy can be done by cleaning out the pantry,  shopping for real foods, paying attention to portion sizes, and eating from all food groups.

Need help…reach out to a trainer, dietitian, or your medical professional.