3 Hormones to Keep in Mind for Weight Loss

Food & Nutrition
3 Hormones to Keep in Mind for Weight Loss

If hormones were people, they’d be pretty boring. See, hormones prefer the status quo, and they’re always trying to maintain homeostasis and keep your body the same.

But, like the friend who you can always manage to coax into trying a new restaurant, you can work with hormones and use them to help you lose weight.

Here are three hormones that play a role in weight regulation and how you can get them to work with you.

LEPTIN

Produced by fat cells, leptin signals to the brain how much fat is in the body, explains Dr. Scott Isaacs, medical director of Atlanta Endocrine Associates. When leptin levels are low, you tend to feel hungry, and when leptin levels are high, you tend to feel full.

But it’s more complicated than that, Isaacs adds. “As you start to develop obesity, you start to become resistant to leptin,” he explains. “So you may have high levels of leptin, but the brain isn’t registering that.” This can put you at risk for heart problems and diabetes, adds Susan Carnell, PhD, professor of psychiatry and behavioral sciences at Johns Hopkins Medicine.

Hormone hack: Some research suggests physical activity can help manage leptin levels. Although any exercise may help, resistance training appears to be more efficient at reducing leptin levels, according to a recent review of studies on overweight and obese middle-aged adults published in PLOS One. As a bonus, being more active can also help you lose weight.

Sleep is also key. “Leptin is made in your sleep. That’s one reason people with sleep deprivation are hungrier,” Isaacs explains. Research has demonstrated both acute and chronic sleep deprivation decrease leptin levels, so make good sleep habits a priority.

GHRELIN

The ying to leptin’s yang, ghrelin is produced by the stomach and often referred to as the hunger hormone. It’s highest when your stomach is empty and decreases after you eat. “It does many useful things in the body, like getting the stomach ready to process food,” Carnell explains. “We also know that if ghrelin increases, people are spurred to seek out food, and that stress can produce an increase in ghrelin.”

The combination of stress and increased ghrelin can be especially hard later in the day, according to a small recent study by Carnell and other researchers. “The evening may be a biological ‘high-risk period’ for overeating, particularly when paired with the experience of stress and if you’re prone to binge eating,” she says.

Hormone hack: Again, managing stress is key, as is making sleep a priority since deprivation can increase ghrelin levels. Additionally, Isaacs recommends eating high-fiber, high-protein foods, which will help keep you fuller longer.

CORTISOL

Although it’s thought of as a stress hormone because it’s secreted to help us decide whether to fight or flight, cortisol also promotes insulin secretion. “This makes us store fat on our bodies, particularly around our waists, which is not good for our health,” Carnell explains. “And it can increase our appetite.”

Hormone hack: Managing stress and how you cope with it is key to losing weight, Carnell says. Find what works for you, whether that’s making a cup of tea when you reach your mental boiling point, going for a daily jog or enjoying some time in nature. If you tend to stress eat, it may help to keep your go-to foods out of the house, Carnell adds.

 

Source:

BY BRITTANY RISHER

fitness, Food & Nutrition, Uncategorized, Workout Wednesday

What 5 Healthy 500-Calorie Lunches Look Like

What 5 Healthy 500-Calorie Lunches Look Like

Breakfast gets all the credit for being the most important meal of the day, but let’s not forget about the meal that keeps you going after breakfast wears off: lunch! Lunch is your body’s midday energy source, fueling your afternoon so you don’t end up starving long before dinnertime or crashing before your 3 p.m. meeting.

When it comes to lunch, most of us reach for sandwiches. They’re portable, easy to eat and come in a wide variety. They can also become calorie bombs with the bread, cheese, add-ons and condiments. If you want to grab a sandwich, but keep the calories in check, here are a few tips:

GO EASY ON THE CONDIMENTS

A packet of mayo or a few squirts of Thousand Island dressing can easily tack on around 100 calories. Stick to low-cal condiments like mustard, salsa or hot sauce and swap creamy, plain Greek yogurt for mayo whenever possible.

LOAD UP ON VEGGIES

Rather than piling your sandwich with meat and cheese, stack it with high-fiber veggies to sneak in nutrients, a little crunch and added flavor.

WATCH THE BREAD

Bread may be the cornerstone of a good sandwich, but I love using collard greens in place of wraps for an extra dose of veggies. Using collards or lettuce in place of bread means you can enjoy more fillings for the same (or less) calories. It’s also a way to enjoy sandwiches on a lower-carb diet. If you’re a sandwich purist and bread is your jam, opt for fiber-rich, 100% whole-wheat varieties to keep you full longer. (And stay away from the footlong subs!)

Here’s some inspiration for your next brown bag lunch:

Ingredients

5 ounce can albacore tuna, drained
2 tablespoons 2% Greek yogurt
1 teaspoon Dijon mustard
1/4 avocado, sliced
1 cup spinach
1 small tomato, sliced
1/4 cup carrots, shredded
1 large whole-wheat wrap

Directions

Combine the tuna, yogurt and mustard in a small bowl and mix with fork. Place the spinach, avocado and carrots in the center of the wrap and top with tuna salad mixture. Roll the wrap and slice in half. Eat immediately or store for up to one day.

Ingredients

For the burger:
1 whole-wheat burger bun
4 ounces lean ground turkey
1.5 ounce part-skim fresh mozzarella
1 small tomato, sliced
2 tablespoons basil leaves
For the salad:
1 cup lettuce
1/4 cup cucumber, chopped
2 tablespoons red onion, chopped
1 tablespoon balsamic vinaigrette

Directions

For the burger, place a non-stick frying pan over medium-high heat. Shape turkey into a patty about 1/2-inch thick and place in pan, cooking 5 minutes on each side. Place patty on bun and top with mozzarella, tomato and basil leaves.

For the salad, combine lettuce, cucumber and onion in a medium bowl. Drizzle with balsamic vinaigrette.

Ingredients

1 large whole-wheat tortilla
1/3 cup canned black beans, drained
3 ounces cooked, pulled chicken
1/4 avocado, sliced
2 tablespoons salsa
1/2 cup cooked peppers and onions
1/4 cup lettuce, shredded
1 small tomato, sliced
2 tablespoons light shredded Mexican cheese

Directions

Heat the beans, chicken, peppers and onions in the microwave for 1 minute. Heat the tortilla according to package directions. Place the heated ingredients in the center of the tortilla. Top with remaining cold ingredients.. Roll the tortilla and serve immediately or store for up to one day.

Ingredients

1 whole-wheat sandwich roll
3 ounces cooked, pulled chicken
1 tablespoon light mayonnaise
1 teaspoon Sriracha
2 tablespoons pickled jalapenos
1/4 cup carrots, shredded
1/4 cup cucumbers, sliced
1/4 cup lettuce
Cilantro, basil, mint to taste

Directions

Toast or broil the sandwich roll until brown around the edges. Spread mayonnaise and sriracha evenly across the roll. Starting with the pulled chicken, place remaining ingredients in the roll. Finish with cilantro, basil and mint to taste. Fold closed and serve immediately or store for up to one day.

Nutrition: Calories: 467; Total Fat: 10g; Carbohydrate: 63g; Dietary Fiber: 9g; Protein: 30g

 

Ingredients

3 large collard green leaves
1/2 cup cooked brown rice
1/2 cup carrots, shredded
1/2 cup cucumbers, sliced
1 small tomato, sliced
1/3 avocado, sliced
1/4 cup lettuce
1 1/4 cups canned low-sodium black bean soup

Directions

Place 1/3 of the brown rice, carrots, cucumbers, tomato, avocado and lettuce into each collard green leaf. Fold closed and serve immediately with a side of heated black bean soup.

Nutrition: Calories: 497; Total Fat: 13g; Carbohydrates: 88g; Dietary Fiber: 19g; Protein: 16g

How Often Should You Weigh Yourself?

fitness, Motivation, Inspiration and Encouragement, Uncategorized, Workout Wednesday

by: MYFITNESSPAL

Weighing yourself
 Imagine this: You decide it’s time to make a concerted effort to lose weight. You start exercising regularly and embark on a healthy eating plan. The time comes to check in on your progress, so you step on the scale for the moment of truth.

You haven’t lost any weight.

What do you do? Continue with the exercise and healthy eating plan? Throw in the towel, and go back to what you were doing before? Start restricting your eating even more as an effort to make weight loss happen faster?

These are all completely normal and reasonable reactions to a lack of success on the scale. Weight loss, maintenance or gain can be tricky to navigate. Put more plainly: The scale can be tricky to navigate.

Weight fluctuations are common because your weight is determined by a variety of factors. These include but are not limited to how hydrated you are, what you recently ate, your bathroom habits, the climate and your exercise routine. A few pounds of weight fluctuation here or there are usually not a result of fat gain but a result of your body doing exactly what it needs to do to regulate its physiological functions. So, how often should you weigh yourself? Whether your goal is maintenance, loss or gain, let’s talk about the scale.


The very first question you need to ask yourself is: “Will weighing myself (daily, weekly, periodically, etc.) help me or harm me?” Since there’s no magic answer for how often to weigh yourself, figuring out what is helpful and motivating for you as an individual is how you decide.

DAILY WEIGH-INS

Many people find weighing in daily provides a sense of accountability and is helpful for having a good idea of where they are with their progress. For many, it helps to keep progress on track. If you’re able to look at the overall trend and not stress about the fluctuations, then by all means, weigh yourself daily.

Does a 0.4-pound weight gain sour your mood? Or, are you absolutely elated to see that you’re down 1 pound? If the daily weigh-ins powerfully affect your mood and behavior, then you might want to reconsider how often you weigh yourself. The number on the scale should not have the power to dictate your mood, the events of the day or your overall quality of life — it’s just a number.

WEEKLY WEIGH-INS

Weighing weekly can have its advantages — it allows you to track progress while still having six whole days to not focus on your weight.

For best results, pick a consistent day each week, and weigh yourself in the morning. Look for trends, but don’t get caught up in the minutiae. Recognize that it will take a few weeks to get a picture of where the trend is heading. This can be a good tool to help you feel accountable without making you ride the daily emotional roller coaster that is (or can be) the scale.

OCCASIONAL WEIGH-INS

Some people opt for the occasional weight check-in. People may do this at home or rely on the scale at the gym or doctor’s office to get an idea of where they are. People who opt for the occasional weigh-in often have alternative ways of identifying weight shifts, like the way their clothes fit or how strong they feel while exercising.

NEVER WEIGHING

There are many people out there who smash their scale and never look back. Some people find it helpful to focus on how they feel in their clothes, the balance of their meals and snacks and how they perform with their exercise rather than focusing on the number. This can be a valid way to approach health — there’s much more to health than a number on the scale!

If you are weighing yourself multiple times per day, stop! With rare exceptions, you should not weigh yourself more than once per day. Obsessing over a number on the scale can turn into a very problematic pattern that can disturb the peace and happiness in your life. If you decide to weigh yourself, the scale should be a tool that helps you, not harms you.

Overall, ask yourself about what is most helpful for you. For some, daily weigh-ins are the best route. For others, weighing less often is better for overall health. Each of us has different ways of experiencing things and inviting motivation and positivity into our lives. Find what works for you and stick to it!

Start today! Join BK!

fitness, Uncategorized, Weekly Workout Meet Up!, Workout Wednesday

BK’S ROOFTOP FATBURN™ Wednesday’s 5:30am 100 Oceangate Long Beach CA 6th level of parking structure Rsvp today… right now! 909-275-8679

Happy Memorial Day Beautiful!

Food & Nutrition, Motivation, Inspiration and Encouragement, Uncategorized

Lots of food

It feels great to have a this day off from work to remember the people who died while serving in the country’s armed forces.

But before I start singing America the beautiful lol! I wanted to help you get through today without breaking your fitness goals. That was one of my BIGGEST problems, (and secretly still is) using the holidays as a reason to over eat, setting myself back on my goals!

So what I’ve learned to do is…

plan ahead! This way i’m not isolating myself from my family and friends while also keeping my goals front and center because if I don’t reach my goals then who will?

So today, remember you are not like everybody else, you can’t eat and drink like them. If you plan to be social and go to a cookout….

1. Eat before you go- Chances are if you’ve had a salad with some protien you won’t pile on your plate because you’ve already eaten.

2. Choose the smallest plate there- use the salad plate as your main plate, if you know potato salad is your favorite cookout food, get a little bit AFTER you’ve filled your plate with veggies and if you’re having the burger or hot dog, do without the bun. You can still have fun without the bun hun lol!

3. I know times are hard, but don’t take food home- listen, I know you may not have had big mommas baked beans since Christmas but ask yourself do you really need to eat this cookout food for the next three days. Pass up on the offer of taking multiple plates home unless it’s something you can use towards your diet. Like grilled chicken or grilled veggies.

4. Pass up on alcohol.  Need I say why? Those calories will pack on you so quick your head will spin! I always gained an additional 5-10 pounds just drinking socially. It’s not work it at all!

Be strong my little warrior, also, don’t be afraid to say no when offered more food and who cares what other people think! You got goals and it’s up to you stick to them!

Take care,

BK

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