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11 Weight Loss Tips from Professional Nutritionists and Trainers

11 Weight Loss Tips from Professional Nutritionists and Trainers

Summer season is about to kick in, and your belly fat defies your efforts and struggles to make it slim and flat. Every time you start the new diet or workout regime on Monday, and try to stick with it until something disturbs the plans and you ditch them.

You don’t have the time. You’re too tired. You’re not in the mood. It’s boring. You’d love to eat all you like, and don’t restrain yourself.

Unfortunately, models in magazines and TV remind us every single day how human body can be beautiful, sexy, and impressive; when you watch them, you always think: “I’d love to have abs like that!,” or “Oh my God, how amazing would it be to have a figure like that! Damn you, Kim Kardashian!” Well, today we’re here to help you: Here is a list of 11 weight loss tips from professional nutritionists and trainers, who know what they are doing. Backed up tips that might change your body for the better, as well as your life. Here we go.

1. Drink more water, and know when to drink it.

Hydration of the body affects metabolism, the way your stomach digests food and how well food fuels your body. We’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much; by not drinking enough water, you’re giving your body signals to retain water, since you’re not hydrating the organism well, and it’s natural “defense” system is to retain water.

Nutrition Twins

    The needs of each person are different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you’ll feel fuller while taking in less calories. Again, drinking water (or any drinks) during your meal will make the process of digesting slower, and slow the metabolism down. Slowing the metabolism equals not losing fat. Ideally, good advice is to drink a big glass of cold water as soon as you wake up, and continue in that pace for 8 glasses throughout the day.

    2. Cut The C.R.A.P.

    Dawn Jackson gives us one very useful and direct advice. Cut the C.R.A.P. when you’re in a groceries shop buying food for your kitchen. Read the ingredients on the packages and avoid food containing:

    • Chemicals you don’t use in your own kitchen. – Words like: azodicarbonamide, carrageenan, potassium bromate, soy isolate, brominated vegetable oil, and partially-hydrogenated vegetable oil.
    • Refined sugar & flour. – Words like: refined flour, enriched wheat, high-fructose corn syrup, sugar, and anything ending in –ose.
    • Artificial sweeteners, flavors, colors. – Words like: caramel coloring, saccharin, aspartame, acesulfamepotassium, dyes, diacetyl, and just plain “artificial flavoring.”
    • Preservatives. – Words like: sodium nitrate/nitrite, BHA, TBHQ, BHT, heptyl paraben, and propyl gallate.

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    Dawn Jackson Blatner

      3. Don’t starve. Ever.

      People tend to starve themselves when they’re stressed out by their looks. Girls, sounds familiar?

      This is so wrong: when you starve yourself, your metabolism goes to the critical state, when every calorie is important. Metabolism slows down in order to preserve itself from starvation, and slows down radically. This means when you finally eat something, your metabolism will digest it at much slower rate, because it was exposed to starvation, and in the best hope of surviving, the food will be digested really slowly. Any food left unspent as energy, will go straight to the fat cells for storage. This is how the organism works, and that’s what you are making it do with starvation. Elizabeth, MS, RD is advocates this in her work, and hopes to reach all young moms and women.

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        What starvation does to your body:

        Your energy goes low, your fat stays where it was, and your MUSCLE gets eaten by itself! When starving and needs energy, human body is designed to reach out to carbohydrates in the body, then it goes for the muscle tissue, and later on to the stubborn fat. Staying on this diet will get you looking like a walking skeleton with bags of fat attached. Who would want that?

        4. Caffeine is your friend.

        Consuming caffeine is good on weight loss, and destroying fat cells in your body. Studies shows that caffeine consumption impacts thermogenesis, fat oxidation, or both. Consuming coffee or green tea benefits the body by increasing caffeine levels, keeping us awake, active, and productive.

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          Caffeine boosts metabolism, both active and passive. Harley Pasternak, a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. advises people on the mission to get leaner and thinner. We have to believe him on this advice, just look at his clients.

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          5. Any workout is better than no workout.

          When you’re on to lose some weight, you need to be persistent, and strive through the process. You workout, watch your diet, take care of your body, and work hard.

          And those days in the week arrive:

          Even waking up and getting out of bed is a tough thing to do. Tired, grumpy, and sore, you’re not into doing anything today, and you need to workout. Damn.

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            During these days, it is important to try. Any kind of workout is better than no workout. If you have a scheduled running day, or specific strength training, try to do at least one third of the workout. The important part here is that you’ll get to do at least a bit of the scheduled training, and chances are that you’ll finish it. If not, and you’re still drenched, drag yourself home and try to relax. At least you have tried, and didn’t broke the cycle. Every trainer knows and preaches this.

            6. Strength before endurance.

            If you’re determined to lose weight, and sculpt the perfect body of your dreams, you must be diverse.

            This news might surprise you:

            Building muscle is the most effective way to lose fat; the more muscle you have, the more fat will be spent for everyday’s activities, including workout.

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            weights-646502_1280

              Many people start dieting and running in their life to lose the weight. This plan is overall good, but on the efficiency side, building muscle is way better. Think of it like this: with weights/strength training, you are going from point A to point B by car. And with only cardio/aerobic training, you’re traveling by bike. You’ll get to the goal, but much slower and with more pain. Among many other personal trainers & nutritionists, James Duigan advocates this approach.

              7. Avoid liquid calories.

              Today’s modern diet of average person includes drinking artificially sweetened beverages, like fruit juices and sodas. This drinks contain insane amounts of added sugar, to make them taste the way people like it, and to preserve quality.

              juice-19628_1280

                You might think we point out to popular carbonated drinks like Coke, Sprite and similar, but fruit juices are also sweetened. If you’re watching your weight, or trying to lose it, do your best to avoid liquid sugars and calories in them. Bethenny Frankel,The Real Low-Cal Housewife, prepares healthy and low-cal beverages and cocktails to improve your weight loss.

                8. Eat fats.

                But, be careful which ones. You should watch your bad (LDL) cholesterol and try to increase your good (HDL) cholesterol. Healthy fatty acids actually help you loose fat, and improve your overall health. Mehmet Oz, M.D. America’s “Doctor” recommends increasing healthy fats consumption no matter your physical condition.

                drugs-206150_1280

                  There are loads of healthy, full of HDL cholesterol foods. Try to add these in your food consumption strategy:

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                  • Beans
                  • Salmon
                  • Avocado
                  • Garlic
                  • Spinach
                  • Walnuts and Almonds

                  With them in your eating regime, you’re on the right path to achieve the perfect body you always wanted, and improve your health.

                  9. Try Fasted Feasting.

                  Dr. Sara Solomon offers an interesting, but radical approach. Fasted Feasting can be split into two versions: The six-seven meals per day, on every two and a half hours, or almost nothing throughout the day, only water, tea, and amino acids in form of supplements. And after a hard working day, for dinner Sara eats ALL the calories she needs for that day. This seems a bit radical and unbelievable, but Dr. Sara backs up her story with lots of successful stories of weight loss and she also looks amazing; who wouldn’t want to work with her?

                  Dr.-Sara-Solomon
                    Dr. Sara Solomon have the knowledge, and body to back it up.

                    10. Don’t trust the numbers on the scale.

                    When people try to lose weight, and start putting effort in doing so, the scale is often the judge; if you’re few pounds lighter, you’re happy. And there are some days, when you’re getting heavier, even though you didn’t cheated.

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                      Don’t go nuts about it; lean muscle is twice the weight than fat. Tape measuring is your friend. Jillian Michaels, The Biggest Fitness Winner is a big advocate on this. When you gain muscle, you might even weight more than before, but don’t freak out, look at your body composition, and see how many fat did you lost in time. Body mass index (BMI) calculator will help at this a lot. And believe, adding two pounds of muscle will recompose your body and change your looks.

                      11. Be stubborn.

                      This is an universal tip. Everybody knows that big and great results don’t come over night, yet people tend to abandon their goals and create new ones when that pants become too narrow, or the belly fat comes under the shirt.You have to be stubborn.

                      burning-fat

                        You have to strive, and persist, so your results will speak in your name. Your new and slim body is hidden under that layers of fat – go out there and sculpt it!

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                        Last Updated on January 3, 2020

                        The 10 Essential Habits of Positive People

                        The 10 Essential Habits of Positive People

                        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                        1. Positive people don’t confuse quitting with letting go.

                        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                         I will grant myself the ability to trust the healthy people in my life … 

                        To set limits with, or let go of, the negative ones … 

                        And to have the wisdom to know the DIFFERENCE!

                         2.  Positive people don’t just have a good day – they make a good day.

                        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                        3. For the positive person, the past stays in the past.

                        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                        4. Show me a positive person and I can show you a grateful person.

                        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                        6. Positive people do not let their fears interfere with their lives!

                        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                        7. Positive people smile a lot!

                        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                        8. People who are positive are great communicators.

                        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                        Featured photo credit: Janaína Castelo Branco via flickr.com

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