Bill and Erin discuss motivation, and how to get yourself off the couch. Movement is one of the keys to losing 45 pounds in 90 days, but sometimes taking that first step can be the hardest one.
On today’s Healthy Deihl, we discussed eating! As in eating right, eating wrong and eating to lose weight.
Just Think. This could be the beginning of a New Health Movement.
I know it seems like a lot. 1/2 pound a day for 90 days, for a total 45lbs. But it can be done Simply by just doing 3 things that anybody can do.
1. Hypnosis (self-hypnosis) helps with Psychological hunger or emotional eating.
2. Nutrition (vitamins “VitaMist”) helps Cravings and the yoyo effect. Fills in the missing nutrients. Lowers cortisol
3. Exercise (walking or any form) stress reduction and Naturally boosts your metabolism.
WHO ELSE WILL JOIN ME???
WHO ELSE WILL JOIN US???
What better way to close out the year than by addressing your resolutions, and how to achieve them?
The Healthy Deihl was on the road, when Bill and Erin both completely failed to stay on their diets. Find out what to do when you have an off day!
The three things you need to know to make any diet work.
We all know what the new year means, right? It is that time when we make inspirational resolutions to achieve a few goals, improve our health, recover from the holidays, and turn over a new leaf. The new year is full of promise, and we want to achieve all of our dreams at once.
Then by the second week in February, 80% of us will have failed.
Somewhere along the line, we forget about those goals, we feel overwhelmed by them, or we put them on pause. Our hearts are in the right place, but we tend to bite off more than we can chew. On some level, it makes sense to try and do it all in one go. The new year seems like a fresh start, and a good time to take on all of your goals at once. Unfortunately, we are not wired to make several changes at the same time. To be honest, we are not wired for change at all. Humans are creatures of habit, and those habits die hard.
So How Do You Achieve Your Goals For the Year?
Tackle them one at a time
It may seem painful and time-consuming to have to stretch all of those goals out, but your chance of achieving each of them increases when you do just that. That increase is not small, either. Your odds of achieving one goal at a time are drastically higher than your odds of sticking with many goals at once.
Whenever you take on many projects, it becomes incredibly easy to get weighed down by those goals. Motivation is a great thing, but it is easy to let it get out of hand to the point where you have too much going on. Focus all of that motivation one thing, and you will be surprised by how much more attainable your resolution feels.
Too much motivation might sound like one of those good problems, but having too much enthusiasm often leads to starting on many goals, yet never finishing any of them. Taking this enthusiastic approach splits your focus, reduces the importance of each goal in your mind, expends more energy, and may leave you struggling to continue with any of your objectives. Then when you have to quit, you are far more likely to quit all of your resolutions, rather than just pruning a few.
You do not have to abandon healthy eating or stay disorganized. Nobody is going to complain if you cut back on a few bad habits. Least of all your future self. Just don’t make all of your resolutions an immediate priority. Perhaps most importantly, remember that having an off day does not make you a bad person. You just have to try again tomorrow.
Your resolutions should inspire you, not fill you with dread.
Set SMART Goals
What is it that you want to achieve? Can you boil it down to something concrete and attainable? Many websites will teach you how to set SMART goals, but what it amounts to is making them: Specific, Measurable, Attainable, Relevant and Time-bound.
Specific: Make your goal clear. If you have a general idea of what you want to achieve, boil it down to what you need to do to get you there. For instance, instead of, “Lose 50 pounds,” choose a goal like, “Eat less than 1800 Calories per day until I get to my target weight.”
Measurable: Make sure that you have a way to track your progress! Tracking your progress motivates you, and makes your resolution easier to achieve.
Attainable: Keep your goals realistic; otherwise you may find yourself on a treadmill, never moving closer to your goal.
Relevant: Is this resolution worthwhile? Does it matter to you? The more important a goal is, the more motivated you will be to see it through, and the more satisfied you will be when you accomplished it.
Time-bound: Set a deadline! Again, make sure the deadline is attainable and set it in place. Having a target date keeps you focused, prevents the feeling that you will never achieve your goal, and it pushes all of those other resolutions down the road. When you do not have to worry about them immediately, the stress of wanting to achieve them melts away.
Just Like That
Instead of a list of resolutions weighing you down, you now have just one on which to focus. Your resolution is specific, relevant to you, and attainable. You have a plan to get where you want to be, a deadline to keep you on track, and measurable mini-goals to keep you motivated. You are ready to start the new year confident that you can accomplish all of your resolutions, and not have to make the same list next year.
We’ve all done it. Every one of us has overeaten at some point, and it’s bound to happen again. We tackle that holiday meal with a little too much zeal, or over-cheat on our ‘cheat day.’ We might spend the rest of the evening parked on the couch, trying not to explode. Worse, we often find ourselves in a shame spiral, lamenting our poor choices, and vowing to ourselves, “Never again!” That promise is one you’re almost guaranteed to break. So what should you do after overindulging? Rather than wallowing in guilt and making empty promises, it’s healthier both mentally and physically to take a proactive approach. Your goal the day after a binge should be limiting the damage, and helping your body to normalize.
What do I mean by normalizing? Well, you need to address a few things that overeating does to our bodies ASAP. For starters, blood sugar spikes are the path to the dark side Type II Diabetes. As your blood sugar skyrockets, your insulin levels increase to compensate. Increased insulin levels can lead to insulin resistance and diabetic or pre-diabetic conditions. Another threat is that eating too many calories puts your body on the defensive against free radicals. Yes, those pesky free radicals are even produced by digestion, and when you digest too much, your body’s defenses may not be able to keep up. There’s also the sodium issue to worry about, and the cardiovascular problems it can cause.
To prevent these free radical, blood sugar, and sodium spikes from causing too much damage, it’s important to focus on the way to get your body back to normal. The good news is that recovering from a binge can be much tastier than you would expect. Here are six foods and beverages that will help you get right.
Grab Some Fruit
But fruit is loaded with sugar, isn’t it? Yes indeed. The good news, though, is that natural foods tend to provide enough good nutrients to outweigh the bad. Fruits have a fair amount of sugar, but it also has a lot of fiber. The insoluble fiber in fruits can aid in cleaning out your digestive tract after a night of clogging up that very same digestive tract. Then the soluble fiber not only contributes to reducing cholesterol, but it can also help to stabilize your blood sugar levels.
Another major bonus to fruit is that it’s often packed with antioxidants, which will help neutralize free radicals that have burdened your body. Fruits like apples, grapes, cherries, and especially berries (of the raspberry and blackberry varieties) will go to work seeking out and destroying those free radicals. If you want to be proactive when you find yourself in a situation where overeating is a definite possibility, try including fruit at the same time. Though the best choice is to not overeat in the first place, if you’re going to do it, add fruit to the menu. It’s a bit like drinking a lot of water when you know you’re going to overdo it on the alcohol.
Side Note: While cranberries contain anti-oxidants, that doesn’t mean that cranberry sauce is OK to overeat. For starters, it usually has way too much added sugar to be considered healthy, and its most prominent anti-oxidant, Vitamin C, is destroyed by heat. Cooking up cranberry sauce makes it a rather weak source of nutrients. Cranberry juice suffers from the same problems. What you may want to try are cranberries that you dried yourself. Doing it yourself avoids much of the degradation of Vitamin C and Vitamin A caused by the commercial drying process. Just put them in the oven with the words, “low and slow,” in mind. Drying them at a low temperature over a long time can preserve many more of the beneficial nutrients.
Eat a Banana
Right about now you’re probably thinking, “I don’t know if you know this, Steve, but bananas are fruits, too.” Before you worry about my inability to categorize bananas correctly, know that this one is on the list for a different reason. The modern diet is heavy in salt, and this can have a lot of adverse side effects. You may have heard that salt makes you retain water, and this is more or less true. Tipping the sodium/potassium balance in favor of sodium makes it tough for your kidneys to filter water out of your body. These high sodium levels lead to not only increased blood pressure as your blood’s water content elevates but also a variety of medical conditions caused by increased inflammation. There are two ways to maintain a healthy sodium to potassium ratio. The first and best way is to reduce your sodium intake, but when you’ve failed at this, you can alleviate some of the strain on your body by increasing your potassium. Hence the bananas.
Contrary to popular belief, the best sources of potassium are not bananas. Foods such as spinach, black beans, white beans, watermelon, sweet potatoes, and butternut squash all have more. After a night of stuffing your stomach, topping off with heavy foods like sweet potatoes and beans might be difficult, but adding some frozen spinach, a watermelon slice, or a banana to your next meal should be pretty easy on your tummy.
Sip Some Juice
“Again with the fruit, Steve!” Settle down, fictional reader. I don’t mean fruit juice here. Cranberry juice and orange juice might contain antioxidants, but I’ve already talked about the problem with added sugar in these drinks. Additionally, those antioxidants are less than you’ve been lead to believe thanks to pasteurization. A more straightforward term for pasteurization would be boiling because that’s what they do to kill off bacteria. It also has the effect of destroying a lot of the goodness in your juices.
No, by juice, I mean making a healthy juice cocktail yourself. The morning after you overeat, bust out your blender and toss in these nutrient-dense ingredients:
Option One- Sweet-Tart Smoothie:
1 Granny Smith Apple, 1 Cup of Pineapple, 1 Cucumber, 3 Kale Leaves, 1 Handful Mint, 1/2 Peeled Lemon
Option Two- Tangy Apple-Kale Juice:
3 Red Apples, 3 Kale Leaves, 1/2 Peeled Lemon
Option Three- Fresh Herb Juice:
1 Cucumber, 2 Celery Stalks, 1 Handful Cilantro, 4 Basil Sprigs, 2 Red Apples
Option Four- Kickin’ Juice Cocktail:
1 Red Apple, 1 Cucumber, 1/2 Ginger Root Knob, 1 Handful Mint, 1 Spicy Pepper (Choose a spice level that’s right for you. If spicy isn’t your thing, you can try a fresh jalepeño. Removing the seeds makes them much less hot, and they have a great flavor. Or don’t add peppers at all! There just won’t be any kick to the Kickin’ Juice Cocktail.)
Don’t forget to core your apples! They’re often easier to blend if you cut them into slices. You can always add a teaspoon of turmeric to any of these juices for additional benefits, but I’ll have more on that later.
Add a Splash of Vinegar
Blood sugar spikes aren’t just dangerous for people with diabetes. They can lead to diabetes, and after a blood sugar spike comes a sugar crash. Accompanying this crash is a drastically increased appetite, which means that overeating one day makes you more likely to overeat the next day. So how do you prevent a cycle of overeating? That’s where vinegar comes to the rescue. Vinegar improves insulin sensitivity and lowers both blood sugar and insulin responses. Just a tablespoon added to a meal can have a positive effect on your blood sugar. A good rule of thumb is that the darker the vinegar, the better it is for you. Raspberry vinegar, balsamic, and red wine vinegar are all much better for you than white vinegar. A couple of exceptions are that apple cider vinegar and rice vinegar are both very healthy as well, with apple cider vinegar coming in second place behind raspberry.
Spice It Up
Vinegar can provide a nice, healthy flavor punch, but so can spices. With the wide variety of spices on the market, there are also a wide variety of effects. Capsaicin, for example, helps your body to metabolize all of that extra fat you had with your Christmas ham. Capsaicin, if you haven’t heard, is what makes peppers spicy, making cayenne pepper a healthy kick in the pants. Turmeric is also heralded for its anti-inflammatory properties and is used in Indian foods, relish, and mustard blends. It adds a pleasant bitter or pungent flavor to your meal. Other spices that may help lower fat levels and insulin while providing anti-oxidants include fresh cracked pepper, cinnamon, cloves, rosemary, oregano, paprika, onion powder and garlic powder. In other words, a great way to compensate for overeating is to make your meals taste better.
Last But Certainly Not Least
You thought that making up for a cheat day was going to be painful, didn’t you? So far I’ve told you that the best way to limit the damage is to eat some tasty fruits and juices, then make your meals more delicious with spices and a splash of vinegar. This is almost too easy, isn’t it? Well, it’s about to get even easier, and more enjoyable. Tip number six is to drink some wine. That’s right, wine is loaded with antioxidants, good for your heart, and has been shown to help shed pounds. It follows the same rule as vinegar in that the darker the wine, the better it is for you. So top off your holiday meal with a glass of merlot, and relax in the comfort of knowing that its antioxidants are undoing a lot of the adverse effects that overeating caused. Of course, you should consume wine in moderation, or you will run into problems from the alcohol content. Your liver has to work harder to filter it out, and your kidneys can strain under the pressure of dehydration. That said, a glass of wine is the perfect way to top off a great meal, for both your health and your sense of satisfaction.
The truth is, the weight didn’t come on overnight, so it is going to take you longer to see the results you want to see than you think it will. The good news is that by eating healthy and exercising, you can maximize fat loss and produce the results you want to get your best body ever.
Measuring & Tracking your Results
The scale is not the only way to measure your training results. In fact, the scale is likely one of the worst ways to measure your results. If you are weighing yourself everyday to see if you lost a pound, you are only fooling yourself. Water retention can cause your body weight to fluctuate by 2-3 pounds daily!
Best Methods to Track Results
Take pictures: This is my personal favorite when it comes to tracking your workout results.Take pictures on a weekly basis, and the weekly pictures will keep you motivated in a couple of ways. If you know you have to take pictures on Sunday, you’re less likely to skip workouts or cheat on your diet. You will also see the weekly changes in your body and have the proof that your workouts are doing their job. This can be a real motivational factor, and make you stick with it, which is the most important part of a workout & diet plan… sticking with it.
Tape measure: Taking body part measurements will also let you know your body is getting smaller, even if your weight goes up. This means you are building muscle while losing weight.
How your clothes fit: If you’re trying to lose weight, fitting into clothing that you once outgrew not only proves you lost weight, it also feels like a really great accomplish. There’s than better than having pants that used to feel snug slide off of your hips.
Go to the doctor: Exercising and eating better will not only affect the way you look on the outside. Have your blood pressure and cholesterol levels checked to see how much lower they are now from when you were sedentary. You just might be amazed by the improvement.
Improvement in daily activities: Sometimes you have the option to take the stairs or the elevator. Always choose the stairs. After working out for a few weeks, you’ll be absolutely amazed at how your cardiovascular endurance has improved!
The mirror: Seeing is believing, and the mirror is a fantastic tool to measure your workout results.
Now that you know a few ways to track and measure your results, let’s take a look at how long it takes people on average to gain muscle, lose weight, improve cardiovascular endurance, and improve flexibility.
How Long Does It Take to Improve Flexibility?
Everyone can benefit from increased flexibility; it lowers your risk of injury and has been linked to increased life expectancy. Flexibility will increase greatly when you work at it, and most people report feeling more flexible within just 7 days!
How Long Does it Take to Lose Weight?
When you first start working out and eating better, you will likely see a big loss of weight within the first week as your healthy diet cleans out the toxins and water weight you have likely been holding on to. The most weight you ever want to be losing per week is about two pounds. More than this and there is more probability of muscle loss too.
One to two pounds of weight loss is optimal – if you are losing more than this amount of weight in a week, you are not as likely to keep it off. People who drop a ton of weight quickly frequently put it back on just as fast.
How Long Does it Take to Gain Muscle?
This question is much more difficult to answer and depends a lot on your genetics. But for the most part, men can expect to gain two to three pounds of lean muscle mass monthly with proper exercise and nutrition.
Women won’t put muscle mass on as fast as men do, as simply do not have high enough testosterone levels to build muscle quickly. Women can expect to add about one pound of lean muscle a month while weightlifting and eating healthy. Hear that ladies? You really have no reason to worry about building big bulky muscles!
How Long Does it Take to Improve Cardiovascular Health?
The improvement you feel in cardiovascular health once you begin exercising is my favorite. Cardiovascular health improvement comes quickly once you begin to work out on a consistent basis. Most people will see an improvement in cardiovascular health within one week of starting their workout program and very noticeable improvement within just three weeks time.
When Will Other People Notice My Results
If you are exercising regularly and paying attention to diet, other people will start noticing a change in you around the three week to one month mark. After about three months, you will start getting questions about what you’ve been doing, and that’s when people will really begin to compliment you!
Everyone and every body is different. Some people lose weight faster than others, some people put weight on more easily, some people build muscle much easier than others, some have super fast metabolisms, and some people are hard gainers in general. The most important thing to remember is that, in the end, it doesn’t matter who you are or what your metabolism is like, you can achieve your weight loss and fitness goals by taking it one day at a time and sticking with it!
Remember, the scale isn’t the best measurement of fitness success.
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