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Tag: fat

6 WAYS TO FAT LOSS WHILE TRAVELING

MANAGING FAT LOSS GOALS WHEN YOU’RE TRAVELING

Vacation is often a time set aside to enjoy yourself, and give yourself a well-earned treat. But while it has its merits and advantages, vacation also comes with its own issues, most especially when you are trying to achieve your fat loss goals. To help ensure that you stay on the right path, we’ve prepared this guide with lots of effective tips on how to manage fat loss goals on the road.

 

1. Carry your #shestough program along with you

Most folks are tempted to leave their routine behind, and enjoy the best vacation has to offer. But doing that can be detrimental to your long-term weight loss plan. You are encouraged to take your routines with you even when on vacation, as it helps to set the benchmark on how your day will look like, and more importantly, it will keep your head sharp, and your mind focused all day long.

 

2. Drink lots of water

Dehydration is often experienced in a warmer climate when on vacation. Lack of water, while getting to do so much, can make you feel and look terrible. Staying hydrated ups your energy levels, and gives you the extra edge to handle what is in front of you.

 

3. Carry along easy grab-and-go snacks

You should have your grab-and-go snacks in your person all through the day when you are on the road. Taking your snacks with you means you won’t be easily sidetracked into taking what you weren’t prepared for. Take enough that can last you the duration of your trip.

 

4. Don’t play with your sleep

Sleep should be number one on your vacation to-do list. Most people make the mistake of doing too much on their vacation that they fail to get adequate sleep. Getting poor sleep for even a day can enhance your cortisol levels, thereby increasing the tendency of you accumulating fat in that time. Ensure you get the appropriate amount of rest, and naps so that you can keep your body in balance; an amplify your productivity.

 

5. Don’t eat like the world is about to end

As mentioned earlier, don’t see vacation as an opportunity for you to eat like the world is ending tomorrow. Remember to follow your routines and diet. You can enjoy the food and drinks around you, after all, that’s part of the reason you are on vacation, but don’t use that as an excuse to go off road.

 

6. Fun, fun, fun

You can’t spell vacation without Fun, so don’t hold yourself back. As much as you can, try and have lots of fun. Don’t go to your vacation, and end up thinking you need a vacation. Look to the bright side, and try and embrace what’s in front of you.

 

Ensure you join shestough.com so you have a program you can do on the road!  Use code: GET10 to get 10% off all programs. Follow us on Instagram for more tips!

REDUCE STRESS – INCREASE ENERGY – LOSE FAT, HERE’S HOW!

Have you ever wondered how you get fat?

Check out the picture below to get a visual.
shestough article

This graph represents blood sugar fluctuations over a period of time affects fat gain and the related symptoms associated with high and low blood sugar.

  1. Blood sugar too high?
    • Insulin is released to bring glucose (blood sugar) down followed by the stress hormone (cortisol) to bring it back up.
    • When this becomes chronic, we become insulin resistant. Insulin resistance = fat gain and fatigue
    • Fat gain and fatigue go hand in hand
    For example, when you put on 10 pounds of body fat, you typically are not going to “feel great” energetically during or after the process.

Symptoms of insulin resistance

  • Tired after eating
  • Crave Sweets
  • Fatigue, exhaustion, depression
  • Low energy
  • Wake up multiple times during sleep
  • Cannot sleep in
  • Brain fog (Type 3 diabetes)
  • Decreased cognition
  • Can’t burn body fat even though you exercise
  • Reproductive issues (PCOS)
  • Overweight
  • High fasting blood sugar, Hba1c, blood pressure, triglycerides, cholesterol, pre-diabetic, fatty liver, skin tags, CVD
    Genetics. Does anyone in your family have diabetes? Arteriosclerosis? High blood pressure?
  • Blood sugar goes down too low?
  • Adrenals kick in and release stress hormones (catecholamines) to bring it back up! Or we would pass out/ faint
  • Cortisol, adrenaline, glucagon, IGF 1, and Somatostatin.
  • All these hormones bring blood sugar up. Remember there is only one to bring it down ***INSULIN***
    This is an adaptation for survival. Hunter-gatherers would go on long periods of time without food.

Symptoms of low blood sugar and/or too much stress hormones

  • Constantly wake up feeling tired – even when you get 7-9 hours
  • Need caffeine to get through your day
  • Disrupted sleep (example, waking up @ 3 AM every night)
  • Visceral fat weight gain or inability to burn fat around the gut
  • Problems losing weight – even in a calorie deficit
  • Problems building or maintaining muscle
  • Female hormonal problems – PMS, infertility, PCOS, heavy or light periods. Cortisol increases estrogen
  • Inflammation – frequent injuries (itis’), food intolerances
  • Thyroid problems – weight gain, sensitivity to cold, fatigue
  • Immune system weakness – frequent colds

The Bottom Line for Fat Burning!

The more insulin, cortisol, and adrenaline we make the more fat we store and less energy we create long-term.

The more we make T3, glucagon, HSL the more fat we burn and energy we create long-term.

 

How to Reverse Insulin Resistance/ High-Stress Levels

EATING TIPS

  • It all begins with breakfast!🍳
  • At least 15 grams of protein to start your day
  • Full meals – whole food
  • Skipping breakfast (and even worse just having caffeine) BLASTS cortisol and adrenaline. This puts you into SURVIVAL MODE. Survival mode = fat storing.
  • Having a high carbohydrate meal first thing in the morning BLASTS insulin followed by CORTISOL BLASTING which puts you into survival mode = fat storing
  • Each meal should keep you full for at least 3 hours
  • Eat every 3-4 hours – High-quality proteins, fats, and carbs
  • Full meals!! No “snacking or grazing” for breakfast/lunch/dinner. Eat full meals and use snacks between to curb your blood sugar. You will get the stress response if you do not consume enough calories per meal
  • Consider Paleo or Keto for 2 months. These diets have been shown in research to have positive effects on re-regulating your blood sugar.
  • Get into the kitchen! Meal prep is KING. If you fail to plan you plan to fail. The only one you can depend on is yourself. Remember, your greatest asset is your health!
  • Limit stimulants and artificial sweeteners. One coffee per day is fine and can be beneficial. Drink 2L of mineralized water per day. Avoid ice water when eating.
    In the winter months take Vitamin D3. Vitamin B complex, magnesium, omega 3’s, zinc and vitamin C all help support stress.
  • Try doing an elimination diet. Start by cutting out all wheat, dairy, processed foods, sugars, alcohol, trans fats for one month and then reintroduce one food group at a time and monitor symptoms. Food logging/food journaling is another great tool to give you insight

CARBS/FATS

Type and quantity of carbs is the million dollar question

  • Consume low glycemic carbohydrates such as: Dark leafy greens, cruciferous vegetables, darker colored berries, root vegetables, whole grains, and legumes. Some people can get away with eating whole grains, and others cannot. A food elimination diet is your best approach to finding out if grains are good for you or not. A high-quality food intolerance test can be useful as well.
  • Consume healthy fats such as: raw nuts/seeds, avocado, coconut oil, olive oil, free range/grass fed dairy and animals, other omega 3 sources).
  • Cut all forms of liquid sugar! Eliminate all soft drinks, juices, and alcohol. 🚫
  • OPTIMIZE your carb intake. Try timing your carb intake A) Before and after your workout B) For lunch and dinner (low amounts for breakfast).
  • YOU MUST EARN YOUR CARBS. The more weight you have to lose the more selective you MUST be with your carb choices (50-100g per day in the low end, 100-150g in the normal range, 200+ in the higher performance end). 50-100g per day is ok for short-term weight loss as this will produce significant ketones. From here you MUST TAPER THEM BACK IN SLOWLY AND ACCORDINGLY. YO YO-ing will result in a damaged metabolism!
  • Aim for 30 grams of fiber per day. For protein aim for .75g/lb x your body weight. If you are a numbers person calculate your Basal Metabolic Rate (BMR) online and aim to hit that number every day. Focus on eating nutrient-dense foods instead of fixating on calories.

SLEEP

  • Get 7-9 hours of sleep per night. Falling asleep before 11 PM is optimal. 15-20 minute power naps in the day are beneficial as well. 😴

EXERCISING

  • 20-40 Minutes or Exercise is ideal
  • Anaerobic exercise is ideal (Circuit training with weights, intervals, Tabata)
  • Perform Full body, functional movements
  • Avoiding plateau’s by switching your program up every month (Join shestough!)
  • Over exercising will blast your stress hormone
  • Do something every 3-4 days to bring you down. Meditation, restorative yoga, walking in nature, saunas, massage, acupuncture, manual therapy, listening to music, etc.

 

5 Ways to Get Rid of that Stubborn Belly Fat

Losing belly fat can be very challenging. Reasons for this include stress, genetics, hormone imbalances and a slow metabolism. Here are 5 ways to increase belly fat burning

  • Increase your metabolism: exercising with high-intensity intervals (HITT) workouts 5-6 times per week, eating blood sugar friendly meals/snacks every 3 hours, and getting at least 6 hours of sleep per night are all big factors in increasing your metabolism. Do this and watch the belly fat begin to shrink.
  • Carb timing: Carbs are essential to run your metabolism at a high rate and to fuel workouts. But too many carbs are not belly fat friendly. Especially high sugar foods, which should be avoided. Eat complex carbohydrates before and after your workout to start. The other meals should consist of vegetables and clean proteins. We recommend sweet potatoes a couple of hours before or after training and a protein shake post workout with low glycemic fruit. If your body still feels fatigue or low energy try adding in another portion of complex carbs somewhere in your day.
  • Manage stress: Stress makes you fat. Research also links high-stress hormone (cortisol) to fat in the belly area. Manage your stress by managing blood sugar, exercising, and incorporating an unwind exercise every 2-4 days into your week. Restorative yoga, morning/evening meditation, hikes in nature, and saunas are all ways to unwind. Try not to unwind with things that will cause rebound stress afterward like cheat meals, drinking alcohol, and socializing with negative people.
  • Get organized: Many people get stressed because they feel overwhelmed. When you feel overwhelmed, you will not be efficient with your daily tasks, which will further increase overall stress. One way to combat this is to get prepared the day before. Making a note of daily tasks the night before is a great way to stay on track. Research shows your body releases feel-good hormones every time you complete a task and swipe it off your to-do list. Food prepping is also essential to successfully transforming your body. When you prep your food the night before you won’t run into the stress of not being prepared to eat on time.
  • Accept the process: Losing body fat is not up to you, it’s up to your body. Be patient, this is a process, which takes time and consistency in the above-mentioned points. Don’t be so hard on yourself if your belly fat is not shrinking as fast as you would like it to. Ease off focusing so much on the physical result and focus more on the lifestyle change process. Don’t be too hard on yourself! Remember why you got into this in the first place and give yourself some credit for all the hard work. That stubborn fat won’t stand a chance if you stay consistent

We invite you to join shestough.com today to get a complete meal plan and workout system to fast track your results! See why 1000s have joined today! See you inside.

7 Weight Loss Tips: Keeping fat far away!

7 Weight Loss Tips

The science and knowledge of our bodies has advanced, we now know just what it takes to lose weight and keep it away for good. As a result, we’ve compiled seven of the best weight loss tips so you can get started today!

Water, Water, Water – Ever been told to drink ‘x’ amount of liters of water per day? In truth, we probably all have but do you know why? Ultimately, water contributes to a number of bodily functions since it makes up half of our bodies. From reducing hunger to carrying nutrients to cells, you should be maintaining your water levels each day. 

All About the Fiber – Firstly, millions of Americans suffer from digestive issues every year, and this is because the Western diet has a distinct lack of fiber. As well as the digestive system, fiber also affects your weight so lose the peeled potatoes, white flour, and white rice (these contain no fiber). Instead, make the change to quinoa, multigrain, and brown rice.

Burn Those Calories – Although there might be ‘diets’ that claim you don’t need to exercise, sustainable weight loss will always come from a combination of exercise and dieting. As long as you burn more calories than you consume, you will lose weight, and this is simple science. When you’re finally happy with your weight, these two factors need to level out.

Balanced Exercise Plan – At first, going for a run every day will be fantastic for your body, but its effectiveness will soon disappear. Therefore, you should be looking to vary your exercises by introducing focused workout routines. For example, cardiovascular work should be combined with strengthening as well as stretching exercises. Once you do this, the results will come even quicker because your body won’t know what’s coming next and the calories will keep burning.

Increase All Activity – Did you know a change of habits can lead to greater success? For example, why drive to work when it’s within walking distance? If you start walking, cycling, using the stairs instead of the lift, and make other simple changes like this, your metabolism will increase, your mind can refresh, and your body will thank you in the long-run.

Take Care of the Mind – Overall health isn’t just about the physical aspect but also your mental and emotional wellbeing. Therefore, you need to look after your mind and attend mental health counseling if ever required. Over time, you should become happy with who you are and have a healthy relationship with yourself, but this can only be achieved with the right building blocks. Whether you do it alone or with the help of counselors, friends, and family members, this will be unique to you.

Get Good Rest – In today’s world, sleep is one of the most undervalued things in the world. Despite this natural process being so pivotal to our health, many of us stay up late, get up early in the morning, and reach a state of constant tiredness. During sleep, our bodies and minds have a chance to completely switch off and recharge the batteries. If you don’t get sufficient amounts, you put your body and mind under unnecessary stress so start some positive habits today to unwind. For example, leading up to bedtime you might listen to classical music, have a bath, drop all technology, eat no food, etc.

There we have it, seven excellent weight loss tips for sustainable weight-loss, so it stays off in the future. Once you get into these habits, it allows you to be healthier and therefore happier from within which is a great foundation from which you can start your new life! Need a nutrition plan? Joining the ShesTough™ program includes a nutritional meal plan. Click HERE to join!

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