Lose 10 Stubborn Lbs.

I know what it means to "plateau" with weight loss. I thought I was meant to live with my belly because I had been eating healthy for a decade now, I had been working out off and on for 2 decades but seriously got back into making sure I was breaking a sweat 5 days a week just over a year ago and still I wasn't getting rid of my gut. I had a baby 2 years ago so I gave myself grace and started accepting that this is my pregnancy battle wounds. But I just was determined to prove myself wrong. First I had to recognize I had bloating issues. Once I could get rid of the bloat I could see what was actual fat around my waist. I woke up one day (after having changed a few lifestyle choices, hah, this didn't just happen overnight, nothing will ladies!) and I noticed my stomach felt flatter, my excess skin that I thought was to remain forever was tighter, so I weighed myself. I had lost 7 lbs. I continued doing what I had been doing for the past month and since that weigh in I have lost 10 lbs. I never thought I was going to weigh what I did in high school ever again. Not that the number matters, but I knew I had some extra stubborn pounds that just wouldn't budge. I didn't like the idea of them sticking around for the rest of my life. Since going through nutrition school and doing research for my books I have learned that the longer these extra pounds stick around, the harder they will be to lose when I'm older and the more fat you have around your waist the more health issues you can have. I still deal with bloating and I don't always have a flat stomach. I just know that these extra lifestyle changes were what helped me drop those extra stubborn pounds. These tips are for people who feel stuck with their weight but may not have tried everything.

#1: Take L-carnitine. This amino acid supplement is going to help your body use fatty acids as an energy source instead of keeping it stored in your body. When we eat carbs, proteins and fats, our body immediately uses carbs as an energy source and stores the rest. Fats are only used when carbs have been depleted which can be a very long time from now if you consume too many carbs on a regular basis. So taking L-carnitine should help free up fatty acids. "We conclude that receiving the carnitine resulted in weight loss," (Pooyandjoo, 2016). This works best (or even better) if you also workout regularly. . I take L-carnitine on an empty stomach in the morning while drinking my hot lemon water. (I will also add that taking a multi-vitamin or if you are studious about your health and know which vitamins or minerals you are lacking, take them in supplement form because some nutrients work synergistic-ally with one another for optimum health benefits. For a quick example, vitamins A, D, E and K are fat soluble, meaning they needs fat to do their magic).

#2: Fast. Allowing your body to use some of its stored fat cells for energy will help you lose fat.

When you fast you deplete your carb storage so your body needs a source of energy, this is when it turns to fat cells. I have been doing intermittent fasting now for about 4 months. Intermittent fasting is fasting for 16 hours and eating for 8 hours within your macro range. Most of that fasting time is spent sleeping. It works for some people but if you find it too hard, don't do it. Of course there are some people who should not attempt this, such as pregnant or nursing women. My sister said she gets way too hungry in the morning and has to eat. I explained that she is breastfeeding so she should eat as much as her body tells her to baby! And also just to note, you do not have to fast in the morning, you can eat in the morning and afternoon and then stop in the early evening, whenever you will still be getting that 16 hour window of fasting time. But make sure that during the time you are supposed to be eating that you eat all your body's caloric needs! That is why this system works best for some and not all. If you like to eat a lot within a small time frame, this can work for you. If you tend to be really busy in the morning or in the evening this can work for you too. If you need help determining what your caloric needs are send me a message beyoutifulhealth44@gmail.com

#3: Cut back on eating out.

You already know why. Processed empty calories that leave you feeling hungry less than an hour later because, well cause it's empty calories. In restaurants they use cheap peanut oil and other hydrogenated oils, plus tons of salt salt to make food taste good. The portion sizes are astronomical and unrealistic. Try sharing a meal or take half home if you must eat out. Unless you're going for a salad, a cup of water, coffee (frappes do not count) or tea just avoid fast foods all together. I honestly haven't been through a fast food in ages so if they've suddenly started carrying whole foods besides salad, please let me know. I will admit to eating out way too much when I met my fiance and I was at my highest weight, I think I weighed myself one time during this period and weighed around 170 lbs (my healthy weight range is 140 to 155). I blame it on depression, alcohol and eating out everyday!

#4: Make one of your meals a nutrient dense, protein and vitamin packed smoothie or smoothie bowl. Easily digestible and gives you loads of natural energy. My favorite things to make my mid morning smoothie with are: protein powder, maca powder (natural energy and stamina boosting source that has been used for centuries), a scoop of Amazing Grass Superfood greens, a scoop of Spirulina (which has too many amazing properties to list here), a banana or some frozen berries, and 2 tbsp of peanut butter powder. Mke it a bowl by pouring the smoothie into a bowl and adding extra nutrients like nuts, seeds, coconut flakes, berries, cinnamon, cacao, chia seeds, whatever you like. This could be your first meal after fasting too. But it won't be high enough in calories so be prepared to eat more, oh no, how dreadful, MORE FOOD!

#5: Stop drinking mixed froo-froo sugary alcoholic drinks. Not only is alcohol high in calories but adding mixers and syrups and soda to them makes them even higher in calories. One shot of rum can be close to a 100 calories, drink a rum and coke and you have about 200 calories just from a drink. If you're going to drink, drink top shelf, choose soda water, tonic or straight up; and avoid using alcohol as a relaxer. I spent years using alcohol as my crutch, my medicine, my fix-my-crappy-day drink. Big mistake. A nice glass of wine at night is fine, but to go bananas on a bottle of anything to help "take the edge off" is not going to help in the long run. Alcohol is a depressant. That's why when you first started drinking as a youngster it was all fun and happy but as you get older its not so much fun. Your brain mechanism has changed, alcohol has now become a depressant, especially when drunk in high volume. One glass! And make it only once or twice a week. You'll notice the pounds that you were holding just due to alcohol. Plus you'll be happier overall with the mental and physical results.

#6: Pick up the weights. Cardio might be your best friend when it comes to burning fat but when you incorporate weights into your fitness regimen you will notice an even greater change. The more muscle you have the less fat you have. Let me show you an example: men. Ok enough said. I could talk about the scientific evidence, but just trust me. Plus adding muscle tone to your body strengthens, tightens and shows off all the right curves. Nothing looks sexier than a nice round shoulder boulder, am I right? Looking for some beginner workouts? Check out my YouTube videos. Type in my name Juliette Ries. Or copy paste this link https://www.youtube.com/channel/UCwDWyROB_LtbHKWnAd8kI3g?view_as=subscriber

When your body is in a constant state of inflammation due to obesity or being overweight, not eating enough whole foods, drinking too much alcohol too often, being medication dependent, etc etc. your body doesn't have enough energy to work on burning fat because it's so busy maintaining your health as best it can in other ways. Take care of yourself and your health.

Reference

Pooyandjoo, M., Nouhi, M., Shab‐Bidar, S., Djafarian, K., and Olyaeemanesh, A. (2016) The effect of (L‐)carnitine on weight loss in adults: a systematic review and meta‐analysis of randomized controlled trials. Obesity Reviews, 17: 970–976. doi: 10.1111/obr.12436.

Pooyandjoo, M., Nouhi, M., Shab‐Bidar, S., Djafarian, K., and Olyaeemanesh, A. (2016) The effect of (L‐)carnitine on weight loss in adults: a systematic review and meta‐analysis of randomized controlled trials. Obesity Reviews, 17: 970–976. doi: 10.1111/obr.12436.