Do You Have A Healthy Gut

Do You Have A Healthy Gut

If you’re like many of my clients here in Stamford, CT, you want to do what it takes to stay fit and healthy. You exercise regularly and eat a well balanced whole food diet, plus get adequate hydration and a good night’s sleep. There’s a lot of talk lately about the benefits of having a healthy gut to supplement a fitness program. Luckily, many of the things my clients are already doing are part of the program to assure a healthy digestive and elimination system.

What is good gut health?

You may think you’re alone in life, but guess what, you’re walking around with groups of microbes living inside you. You have trillions of microorganisms living inside you or around you. One estimate of the amount is about 100 trillion. If they all huddled together on a scale, there’s an estimate that bacteria could weigh a pound or two. In the gut alone there are between 300 and 1,000 different species with about 30 to 40 species making up the bulk of the microbes. The bacteria help digest food and make certain nutrients during digestion and makes them available to their human host available. Without gut bacteria, no matter how much you ate, you’d die of malnutrition.

Signs of an unhealthy gut vary.

There are various studies that link poor gut health to autoimmune disease, mood disorders, mental health issues, cancer, skin conditions, general health issues and food intolerance. Sleep disorders can be linked to an unhealthy gut and unintentional weight changes, both gaining and losing, without changing overall diet. If you’re a sugar addict, it’s not only the cause of poor gut health, it’s also a result. Eating sugar can create an imbalance that leads to cravings for sugar. Of course, digestive issues are always a leading issue with poor gut health.

Taking probiotics may help, but there other things you can do, too.

The problem with taking probiotics, is that you don’t always know what bacteria you need and which you’re missing. However, eating fermented food like kefir, kimchi, sauerkraut and yogurt (with live cultures) helps. Studies show high fiber foods do, too. Garlic and onion also may be beneficial, just as collagen boosting foods, like bone broth and mushrooms.

  • Lower your stress level with exercise or meditation and breathing exercises. You’ll benefit your body in a number of ways besides just dealing with stress. Stress takes its toll on all parts of the body, including the gut.
  • Get plenty of sleep and stay hydrated. Just like eating sugar leads to sugar cravings, getting inadequate sleep can lead to poor gut health and insomnia. Staying hydrated boosts gut health.
  • Avoid highly processed foods and stick with whole foods with lots of fiber. Many studies show that fiber can help boost beneficial bacteria in your gut.
  • Eat slowly and chew, chew, chew. The slower you eat and the more digestion that takes place in your mouth, the less digestive disturbances you’ll have. That can lead you on the road to better gut health.

Should You Remove Salt From Your Diet

Should You Remove Salt From Your Diet

Whether it’s bloating and swelling that makes you remove salt from your diet or high blood pressure or other coronary scare, just donating your salt shakers to a non profit charitable organization or hiding them in the cupboard won’t be enough. It’s not the salt itself that’s your enemy but the sodium in the salt. If you eat processed food, you’re getting most of your sodium from it, rather than the salt you add to the food.

Today’s processed foods are high in salt.

I admit it, I happen to have a “thing” for beef jerkey. A friend knew that and gave me a huge container of it, without considering my passion for whole foods…or maybe he did and thought it was funny. I ate half the container before my family came home. When my daughter found out, she said in a sarcastic voice, “Why didn’t you just open a bottle of soy sauce and drink it? Or grab a tablespoon of salt?” She’s right jerkey has soy and soy sauce is loaded with salt. There are other foods that you might not guess have high amounts of sodium. Cottage cheese, flaky croissants, salad dressing and some breakfast cereals.

It’s time to start reading labels.

Check the nutritional facts on the labels and boxes of food before you purchase. For instance, you might think that Raisin Bran is a healthier choice over Frosted Mini Wheats. Frosted Mini Wheats contains sugar, after all. A mixture of raisins and bran, well, how could that not be healthy? It even sounds healthy. Guess which one is loaded with sodium and which one isn’t. The Raisin Bran has an amazing 262mg sodium in just one cup, while the Frosted Mini Wheats contains just 5mg for the same amount. Since the recommended daily allowance is 2,300 mg, the Raisin Bran is more than 1/10th your recommended daily amount.

What does sodium do to make your blood pressure rise.

Sodium attracts water, which is why you get thirsty after a salty meal. If you have a lot of sodium in your blood, it causes blood volume to increase and blood pressure to rise. Your heart has to work hard to pump the blood when that happens. The increased force also causes arteries and organs like the brain, kidneys and eyes to be damaged.

  • Take the guesswork out of shopping and even the reading by using whole foods, not processed foods.
  • Drain and rinse canned foods before you heat them if they contain sodium in the liquid.
  • Eat more potassium to counteract the effects of sodium.
  • Food that contains higher amounts of potassium include bananas, carrot juice, pomegranate juice, sweet potatoes, spinach, potatoes, white beans and tomatoes.

Are Shorter Workouts Better

Are Shorter Workouts Better

If you find you can’t always make it to the gym, except on the weekends, you don’t have to let your fitness program suffer. You can opt to do several shorter workouts throughout the day to boost your results and turn that weekend warrior workout to just an hour at the gym, not a half day. Workouts can be as short as five to ten minutes and still get results.

Some special short workouts are designed to supplement a program of regular exercise.

A workout called the nitric oxide dump was created to release nitric oxide, which boosts the mitochondria—the cell’s energy source—can be done in four minutes. However, you need to do it three times a day, but make sure there are two hours between sessions. It’s not meant as a substitute for exercise, just a complement to it. There are some ten minute workouts that are done three times a day that can replace a longer workout if you’re short on time.

Expect effective short workouts to include at least a minute of high intensity exercise.

A McMaster University professor of kinesiology did a study where he used 27 normally sedentary men. He divided them into three groups of nine. One group did a 50-minute cycling routine that included a warm-up followed by a 45 minute moderate cycling session. The second group did a workout that included three sets of two minutes of low-intensity pedaling then a 20 second full all-out high intensity session. The last three minutes were slower, to allow the stationary rider to cool down. That meant that they rode at a moderate pace for 9 minutes with just one minute of intense pedaling. The third group was the control group and didn’t do any exercise. At the end of 12 weeks, health markers showed that both groups that exercised improved their health in about the same amount. Of course, those who were sedentary didn’t improve at all.

The devil is in the details.

While the study used 27 sedentary men, people who opt to go to the gym, normally aren’t sedentary. Their body has adjusted to moderate exercise. Can they reap the benefit of just ten minutes? In most cases, there still are benefits, but not as much as working out at high intensity for twenty minutes, like circuit training provides. How can 15 to 20 minutes of intense constant exercise provide so the same benefit as an hour at the gym? There’s little or no down time with this type of exercise program. No chit-chat, no moseying around to see who else is there, just solid work. Take out all the distractions and that hour turns into 15 to 20 minutes of grueling work.

  • Boosting your activity throughout the day can be beneficial, too. Instead of taking the elevator, run up a flight of stairs and walk up the rest to your office. Walk briskly for twenty seconds, then back to normal. Make your daily life part of your workout.
  • One study shows that sitting longer than an hour can wipe out many of the benefits of a program of regular exercise. If you work at a sedentary job, get out and move around every 50 minutes.
  • Boxing is the ultimate in HIIT. Your sparring at moderate or low intensity much of the time, but periodically go at top speed and then back to moderate to low intensity.
  • Never use lack of time for an excuse to miss a workout. Doing something, even for a few minutes, is far better than skipping exercise entirely.

Workouts For Fat Loss After 40

Workouts For Fat Loss After 40

I’m constantly asked about special workouts for fat loss after 40 and I always respond that the workouts that build muscle tissue and burn fat work no matter what your age. I love boxing as a workout for fat loss because it provides total body conditioning. You’re working more than just one muscle group at a time, which burns more calories than isolate exercises, such as body twists, leg extensions and etc. The more muscles you move, the better the workout for fat loss.

You can’t exercise away a bad diet.

No matter how long you workout in the gym, how strenuous the exercise or how frequently you go, you simply can’t offset a bad diet with exercise. You have to do a full 20 minute kettlebell workout, one of the best calorie burners, to work off one jelly donut. Throw in a burger, fries and soft drink and you’d be at the gym all day to work off that heavy lunch. Eating healthy meals that are rich in nutrients but lower in calories is part of the weight loss program. YOU MUST CHANGE BAD EATING HABITS AND LEARN NEW ONES TO LOSE WEIGHT. It’s the combination of healthy eating and regular exercise that does the trick.

Strength training is the primo workout to lose weight.

You want more muscle tissue to help you maintain weight loss, but diet alone won’t do it. Aerobic exercises actually use both muscle and fat tissue for fuel, so they won’t provide the long term help you seek to not only take off pounds, but keep them from returning. Strength training is proven to burn fat tissue while building muscle tissue. The more muscle tissue you have, the more calories your body burns even when you’re not exercising. While cardio burns more calories while you’re doing it, strength training provides after burn. The muscles continue to burn calories up to 24 hours after the workout.

Create a workout schedule and healthy eating plan and stick with it.

It’s really not magic. Creating a plan to workout three times a week and eating healthier whole foods is simple. Sticking to the plan, well, that’s a different point. I have a client that started out extremely out of shape and not ready for a tough workout. He read an article called the nitric oxide dump, where you do ten each of four simple exercises, squats, tin soldier, jumping jacks without the jump and air pullups, three times a day at least two hours apart. He did it for one month. He could cope with the four minutes. He next added weights and then came to the gym. He wasn’t prepared at first to devote a full hour at a time, but doing something, got him ready for the big workout.

  • Start increasing your activity every day to burn fat. Go for walks, park further from the store, take the stairs. These mini daily life workouts help to burn fat.
  • Never do strength training two days in a row. Your muscles need time to recuperate.
  • Put on some gloves and shadow box. If you can’t go to the gym, throw some punches at home. The exercise will help your body and releasing that aggression will help both your body and your mind.
  • HIIT workouts burn tons of calories. Since they are nothing more than working your hardest for a minute or two and then backing down the effort to moderate for several minutes, it’s a great deal like boxing. It’s just another reason boxing burns fat.

Strength Training For Beginners

Strength Training For Beginners

You’d be amazed at how many people focus just on aerobic exercise and ignore strength training, fearing they’ll bulk up and look like the Incredible Hulk. It isn’t that simple or everyone would become a body builder. There’s a good reason to start a course of strength training for beginners if it’s not already part of your workout program. Strength training helps build muscle tissue, protects bone density, helps you lose weight faster and helps prevent injury. In fact, strength training is known to be as effective for reducing or even reversing bone loss as some medications for osteoporosis.

Strength training can be done with weights, but also with no equipment at all.

When you think of strength training, most people envision free weights, such as dumbbells, weight machines, barbells or kettlebells, but there are other ways to achieve a great workout without those. Resistance bands are one. These are like huge rubber bands that provide resistance when you stretch them. They have some advantages, like being easy to store, relatively inexpensive, light and versatile. You can even do body weight exercises for strength, such as chin ups, push-ups and squats.

You can start at home if you don’t have access to a gym.

Of course, I always believe you benefit from having the expertise of a personal trainer, but some people don’t have a gym close to them or prefer starting on their own because they’re a bit intimidated by a gym or trainer. I believe that no matter where you start, getting started is the top priority. You can do circuit body weight exercises that not only will build your muscles, but give you a good cardio workout. The circuit could be a combination of squats, push ups, walking lunges, dumbbell rows, a plank and jumping jacks.

Base your repetitions on your fitness level.

One nice thing about those particular exercises is that you can modify them based on how fit you are. You can start with 10 to 20 squats and as you get fitter, either increase the number or if you’re at 20, modify the squat by either raising your arms or putting your hands behind your head. The same is true for every exercise on the list. If you can’t do ten regular push-ups, do five and work up. If one is impossible, do knee bent push-ups. The deeper you lunge for walking lunges, the harder. Do up to ten on each leg. Dumbbell rows don’t need to use dumbbells, but plastic detergent bottles, gallon milk jugs or even a large can. The amount of time you hold the plank should vary by your fitness level. Work up to 20 seconds. If you can’t do a full jumping jack, start with just the arms and then work up to 30 full body ones.

  • Do the circuit of exercises, take a 30 second breather and repeat two more times for a good workout.
  • Once you master this program and can do it with ease, you’re no longer a beginner. The first time you do all the exercises in a modified form to make them harder, you’ve moved to the next level.
  • Don’t forget to warm up first before you exercise. Running in place, riding a stationary bike, swinging arms and legs as you march in place or whatever it takes to get the blood flowing is good.
  • Never do strength training two days in a row. Your body needs time to recuperate.

Intermittent Fasting

Intermittent Fasting

There’s been a lot of talk about losing weight with intermittent fasting and the information can be quite confusing. Intermittent fasting has to do with when you eat. It is a pattern where you eat little or nothing for a specific time, followed by a period of normal intake of food on a consistent basis. You can choose three different types of intermittent fasting. Whole day fasting is one or two days with no or minimum caloric intake, Alternate day fasting means you fast for a day, followed by eating normally the next day and then begin the cycle again. Time restricted fasting is often the most popular. You fast for 16 to 20 hours, then eat the other 4 to 8 hours of the day.

There’s some research that shows intermittent fasting can improve health and help you lose weight.

If you’re a lab animal, rejoice! Most of the studies have been on mice and other lab animals that show fasting can extend life, slow aging and reduce disease. However, for those of us that aren’t rodents, the information is inconclusive. There simply are broad human studies on the topic, but there are some. The studies that have been completed point to health benefits, such as reduced oxidative stress, improved biomarkers and protecting memory. There is a call to do studies on how intermittent fasting can help improve cardio health and brain health.

Intermittent fasting helps shed pounds.

According to two studies, you might be able to lose weight easier with a program of intermittent fasting. One study had overweight subjects with asthma alternate and eat only 20 percent of their normal caloric intake on one day and their normal intake the next. Not only did the subjects lose 8% of bodyweight, their asthma improved and they also had other health benefits. Another study of overweight younger women also showed improved weight loss and reduced insulin sensitivity plus other healthy changes.

There are changes at the cellular level.

Your body continues to adapt to the conditions it faces. Fasting, even for as short as 16 hours, urges your body to make changes. The fasting triggers processes for cell repair, while also making changes to various hormone levels to unlock the fat stores. Insulin levels in the blood drop, HGH—human growth hormone—increases as much as five times and it triggers changes in the genes that help protect the body from disease and improve longevity.

  • Using intermittent fasting, you’ll reduce the amount you eat. If you narrow your food intake to a 4 or 8 hour window, it makes it harder to intake as many calories.
  • You’ll lose more belly fat with intermittent fasting. One study showed it reduced waist circumference by 4-7% and another showed it caused less muscle loss than traditional low calorie diets.
  • The big plus to this type of eating pattern is the lowering of insulin levels, increased HGH levels and noradrenaline. That helps break down fat for energy and boosts your metabolism.
  • No matter what type of intermittent fasting you use, you still need to consume your normal caloric intake on the days you eat. It won’t work if you gorge yourself on the days or times you eat.

Be Reliable With Your Health

Be Reliable With Your Health

In this world of internet information, there’s a lot of confusion. While it is wonderful to have all the pertinent studies at the tip of your fingers, not everything you read is true. You need to be reliable with your health and not blindly follow others that offer no proof of their “magical” secrets to losing weight or have no background education. There are some signals to look for to help weed out the legitimate from that which is pure junk and may even be dangerous.

Be careful with sites that offer quick fix information.

In most cases, health and fitness issues aren’t like pulling out a splinter. You don’t solve the problem with one action, one week or even one month. Most of the fitness problems faced by people today occur after years of unhealthy eating and living a sedentary life. If a website says you’ll shed 25 pounds in a week with a miracle diet, you can be certain it’s not a healthy way to address the problem or that the weight will stay off after you start eating again. Good health does not occur by exercising one day and spend the rest of the month inactive or eating a bowl of salad followed by a hot fudge sundae.

Check out the source of the information.

There are a lot of reliable studies available in peer-reviewed journals such as JAMA, New England Journal of Medicine and National Cancer Institute. These studies show how the study was set up and the findings, including anything that might affect the results they achieved. While you’re checking out your source, you also need to see who is paying for that research. One article in JAMA, published in November 2016, tells how the study that actually pointed toward saturated fat as the culprit for heart disease, removing the blame from sugar, was actually paid for by the sugar industry to single out fat, not sugar.

Does the “new” amazing research fit with what is already known?

If you read an article that says new studies show that laying on your back and clicking the remote is a valid form of exercise that is better than walking, you might love that information, but probably know deep down that it isn’t true. It simply doesn’t match up with the volume of information that points to regular exercise and an active lifestyle is important for good health. Always question new studies that don’t fit with commonly accepted truths. It doesn’t mean it’s false, because research learns new things daily, but it should build on what is already known or approached with caution.

  • Not everything new is false. Just like the age old wisdom of cutting out fats is false, unless it’s trans fats, and much of the problem is sugar, keep an open mind, but be cautious.
  • If you get the information off the internet, check the validity of the source thoroughly. For those who use anectdotal information from friends, ask more questions and then investigate more on your own.
  • Don’t give up your program of regular exercise or healthy eating to adopt a new “lifestyle” that is completely contradictory to common sense. If you’re eating food that’s whole and getting exercise, any type of exercise, daily, you can’t go wrong.
  • Don’t rely on internet information if you’re concerned you have a serious condition, like a heart attack. See a professional immediately. While you might feel foolish if it turns out to be indigestion, it’s better to be safe.

It's Not Just What You Eat, What You Drink Also Affects Good Health

It’s Not Just What You Eat, What You Drink Also Affects Good Health

It’s more than just the food you eat that puts on weight and ruins your health, what you drink also affects good health. Here in Stamford, there’s a renewed interest in eating a healthy diet. I’m always happy to see that. However, when I’m in a restaurant, I often see people with a plateful of salad and other healthy foods and a carbonated drink. I don’t care if it’s diet or regular, that can throw off the entire meal, no matter how carefully the food is selected. There are other drink choices that also are just as unhealthy, but manage to find themselves at the table of people who otherwise have the perfect diet.

Soft drinks contain tons of sugar.

Healthy drinks are definitely not carbonated drinks like soda. In fact, when you drink a twelve ounce glass of soda, you’re consuming 10 teaspoons of sugar. That’s huge, especially since sugar can have such a detrimental effect on the body. People trying to lose weight intake 150 calories for every 12 oz serving. The sugar it contains is high fructose corn syrup that not only adds calories, but also affects the hormones that tell your body you’re full. It contains phosphoric acid that can affect mineral absorption and lead to osteoporosis. Besides raising the risk of obesity, it raises the risk of diabetes, heart disease, tooth erosion, kidney disease and non-alcoholic fatty liver disease.

Diet soda is almost as bad, worse in some cases.

While diet soda doesn’t have the sugar, it can make your waistline grow. In fact, one study showed that people who drank put on weight around their middle. The subjects were over 65 and followed approximately 11 years. Those who drank diet soda frequently increased their waistline by three inches more than those who didn’t. It can reduce kidney function, increase the risk for metabolic syndrome and diabetes, heart attack and stroke, tooth erosion, COPD and asthma.

Fruit juice is better, but not good.

While you do get the advantage of the nutrients in real freshly squeezed fruit juice, there’s still a lot of fructose in the drink and none of the filling fiber. In fact, it contains about eight teaspoons full of sugar, half of which is fructose. The real fox in the hen house is the “fruit drink.” Some of these are just 5 percent real fruit juice and the rest sugary water with artificial flavoring. They harm the liver, lead to diabetes and are a leading cause of obesity.

  • People who consume soft drinks on a regular basis have a 20% higher potential for heart disease.
  • Drinking diet soda on a daily basis increases your risk of type 2 diabetes by 67%.
  • Sugary drinks, whether soda, fruit drinks or fruit juice, may be one reason there’s a huge increase in obesity in the United States. In an effort to boost nutrition, parents unwittingly get fruit drinks for their children, thinking they’re healthier.
  • The best type of drink is always water. If you want more flavor, squeeze a quarter of lemon in it.

Why A Complete Healthy Lifestyle Is Important

Why A Complete Healthy Lifestyle Is Important

Today there’s more focus on the benefits of healthy exercise and eating healthy. That’s a good start on living a complete healthy lifestyle, but not the total picture. A healthy diet is a key factor. There are studies that show that while some food can damage your body, other types of food can heal. Eliminating processed foods from the diet and replacing them with low glycemic fruits and vegetables goes a long way in improving health. Eliminating bad fat, such as trans fat and hydrogenated fat, and replacing it with healthy fat is also important. You need healthy fat to support a number of functions, including brain development, cellular healing and to fight inflammation. Elimination of sugar and grain products is another step.

Getting active or staying active is a lifestyle change that’s important.

If you’re already coming to the gym, you know how important staying active is. It not only helps you shed pounds, it also helps you maintain healthy bones and strong muscle tissue. It reduces the risk of chronic disease, like heart disease and diabetes. It boosts the productions of antioxidants in the body and promotes brain health. It also improves self-image and builds confidence. I especially like boxing as a confidence builder, since it can provide a method of self-defense, so you never have to feel like a victim.

Learn appreciation and focus on the good things you have.

There’s a lot to be said for a sense of gratefulness. It not only improves mental health, it actually helps people’s physical health too. Being grateful for what you have can promote a sense of well being and reduce stress. We all know that stress plays a big role in illness. One study showed that people felt healthier and had fewer aches and pains when they appreciated all they had. Gratefulness improves self-esteem, reduces depression, increases mental strength and even helps you sleep better.

Speaking of sleep, getting adequate sleep is also an important lifestyle change.

If you’re constantly burning the midnight oil, you may be putting your health at risk. Not everyone needs the same amount of sleep, some need more than eight hours and others need less. However, there are few that need just two or three hours a night and often they have catnaps throughout the day. Besides affecting your emotional well being, lack of sleep has physical consequences. Continuous sleep deprivation can lead to kidney disease, heart disease, high blood pressure, stroke and diabetes. It creates an increased risk for obesity and can throw your hormones out of whack. Your body heals itself as you sleep and processes the daily activities. The immune system needs sleep to be at peak performance.

  • A healthy lifestyle includes drinking adequate water. Your body is up to 60% water. Lack of adequate water and dehydration can take its toll, leading to serious conditions, such as kidney stones.
  • You’ll boost your nutrition, health and enjoyment when you add spices and herbs to your food. Spices and herbs offer many health-giving benefits, plus pack powerful flavor, but have almost no calories.
  • A healthy lifestyle includes eliminating things you shouldn’t do. Smoking, excessive drinking and illegal drugs are three of those things to eliminate from your life.
  • Enjoy the great outdoors. Whether you hike, garden or just sit in the park, communing with nature relaxes the mind and has other benefits. It boosts the immune system, lowers blood pressure and increases energy levels.

Mistakes That Can Add Pounds

Mistakes That Can Add Pounds

It’s often easier for most people to gain weight than to lose it. Some of the reason is the misinformation that’s everywhere on the internet with mistakes that can add pounds. Some of the advice actually can make you gain weight. For instance, those “miracle” shed 10 pounds in 10 days diets that consist of magic elixirs made of juice from grapefruit, cabbage or other foods, may actually help you lose some weight in a short period, but lowers your metabolism. The minute you go back to eating normal meals, you put it all back on and sometimes more.

Eating a low fat diet might be one error.

Sure it’s fat and it only makes sense that if you eat fat, you’ll get fat, but that’s not how it works. The type of fat that you eat is ultimately important and the amount of fat in your diet is also important. Fat has been given a bum rap. It actually can help you shed pounds. It fills you up and makes it a lot less likely that you’ll overeat. It boosts your metabolism, balances hormonal activity, stops cravings and even aids in reversing heart disease. It’s not just any type of fat, however. Some foods with good fats are meat and butter from grassfed cows, avocados and whole eggs.

You’re eating processed foods that are labeled diet foods.

Special diet foods are everywhere. If you read the labels of most of the dishes, you’ll notice a chemistry lab of ingredients, which includes fructose. It’s sugar that, while natural, plays havoc with your brain and is in everything. It isn’t metabolized like other sugars and goes directly to fat. Eating refined sugar is the real enemy of dieters and it tends to be in all processed products. Stick with whole foods, organic if possible, and you’ll watch pounds fall off quicker.

You forgot to include exercise, particularly strength training in your weight loss regimen.

Exercise is so important when you’re trying to lose weight. It burns extra calories and provides many other benefits. It can burn off the hormones of stress, like cortisol, which is associated with abdominal fat—the most dangerous type. Stress hormones make other changes in your body and can also lead to “stress eating,” a real diet danger. Strength training helps build muscle tissue. That extra muscle tissue can boost your metabolism, since it requires more calories to maintain than fat tissue does.

One huge mistake is snacking on “diet treats.”

You think you can eat more if the package says low calorie, low fat, low sugar or any word related to diet and weight loss, but that’s not true. One study at Cornell University let overweight people choose their snacks. Those who opted for the lower-fat or sugar-free version actually ate twice as many calories as the ones who ate the regular snacks. It’s all about portion control. Let yourself splurge occasionally, but in small amounts.

  • One big mistake is not getting enough sun, which means, not getting enough vitamin D. Start working on a protective tan that prevents sun damage. Vitamin D can help you lose weight and it’s free.
  • An imbalance of beneficial bacteria in your body can add pounds. Lots of things can cause that, but one definitely does. It’s antibiotics. Farmers often use low doses to help fatten cattle. Need I say more?
  • Make your goals about improving your performance in the gym and eating healthy, rather than actual weight loss, and you’re more likely to stick with the program and get results.
  • Don’t just depend on the gym for exercise, get up and move around frequently. Walk to work, park further away from your destination or climb the stairs. Put more exercise into your daily life.