Weight Loss Articles

Food for Thought: Best Fall Foods for Weight Loss

Eating seasonal foods can help you meet your weight loss goals by encouraging variety in your diet and increasing the level of nutrients you get throughout the day—and the fall season brings a unique list of foods to try.

Here are some of the best fall foods that you can eat to help you lose weight:

Winter squash – winter squash like butternut, acorn, and spaghetti squash are perfect additions to your fall meals. Plus, with fiber and nutrients, these squashes offer a lower-calorie alternative to other carbohydrates.

Apples – apples are a great weight-loss food for the fall because they are naturally sweet and high in fiber. Fiber helps you to stay full faster and longer, helping you to manage your portions.

Oatmeal – the benefits are many with tons of fiber, nutrients, and prebiotic properties, oatmeal is one of the best fall foods for weight loss.

Canned pumpkin – canned pumpkin is not only delicious, but it’s extremely low in calories and sodium and has 4 grams of fiber and 1 gram of protein per serving.

Want to try a delicious smoothie that uses canned pumpkin and helps you sneak in some extra nutrients. Try this one out!

• 1 scoop plant-based vanilla protein powder
• 1/4 cup frozen banana
• 1/2 cup frozen pineapple
• 1/2 cup frozen peach slices
• 1/4 cup pumpkin purée
• 1/4 cup unsweetened almond milk
• 1/2 tsp ground cinnamon
• 1/4 tsp. pumpkin pie spice
• 5 ice cubes

Put it all in a blender. Blend and enjoy!

Food for Thought: Overcoming Obesity

Any way you look at it the statistics regarding obesity are unbelievable…

In the U.S., 55% of adults are overweight, nearly 25% are obese. 

Each year there are approximately 280,000 deaths in the U.S. that can be attributed to obesity. 

There is no longer any doubt that the most widespread and the largest threat to our health is being overweight or obese. 

And while these statistics are shocking to most, there are still as many as 80 million people in the United States dealing with obesity. 

What experts are trying to get across to these millions of people who are dealing daily with this disease is that obesity is not going to cure itself overnight.   There is not a magic pill that someone can take that will reverse the toll we have taken on our bodies over the years.

There is not a magic pill that someone can take that will reverse the toll we have taken on our bodies over the years.

We, as a society, need to learn that losing weight and keeping that weight off is a commitment – a lifelong commitment – and something that won’t come easy to many people. 

Weight loss is not a short-term goal.  Instead it is a long-term lifestyle change that you must be ready to take on before you start any type of diet or fitness regimen. 

Keep in mind there are plenty of support groups out there that will help you get you where you need to be as far as diet and fitness goals and most importantly: don’t give up!

Eating 101: Beat the Belly Bulge

Have you been battling the belly bulge for way too long and are ready to finally fight it off?  Well then you need to start by ditching these food and lifestyle choices and say goodbye to your belly once and for all!

Fight belly fat

• Eating out too often.  If you are eating out too often then you are eating too many food items that are battered, breaded, fried and generally unhealthy for you.  You are also more than likely using far too much of condiments than you would if you were eating at home.
• Drinking diet drinks.  It may be calorie-free, but studies show that people who drink diet sodas intake more calories in a day than those who don't indulge in diet drinks.
• Stress eating sugar.  Stress increases cortisol levels in the body, causing sugary and fatty cravings.
• Smoking.  Smokers have a larger waist circumference than non-smokers. Plus, smoking is all-around bad for you!

Fitness for All: Lose Weight a Work

You are there at least 8 hours a day (if not more) so why not try and do everything you can to change your diet and fitness routine while you are there? Here are some simple ways to lose weight at work.

Lose weight at work

• Don't miss breakfast.  We have heard it all before, but in order to lose weight make sure you are packing a powerful protein for that first meal of the day.
• Pack your lunch.  When you pack your lunch, you are in complete control of portion sizes, if you go out to lunch you are more than likely to overeat and have unnecessary calories.
• Walk on your lunch break : or at least half of it.  Instead of taking your entire lunch hour eating, take a half an hour to eat and a half an hour to get out and exercise.  Try a brisk walk to help you lose weight and burn stress, too.
• Keep a food journal.  That way you are determining how many calories you are taking in during the day.  Many people fail to realize how many calories they are ingesting in a single day until they actually start writing it down and logging it.
• If possible, leave your car at home.  People who walk or bike to work have a lower risk of being obese.  If you take a bus to work, get off a few stops before your stop and walk the rest of the way.  If you must take a car, park at a parking lot away from your building and get some extra cardio in before your work day even starts.
• Wear a pedometer.  During the day, shoot for 10,000 steps or approximately 5 miles.  Use the stairs instead of the elevator a few days a week or walk to a coworker's desk instead of sending them an email.
• Walk around during the day.  While your boss may frown on you doing this many times during the day, if you get up a few extra times a day you will burn more calories than staying sedentary for your full eight-hour shift.
• Get a headset and pace in your office when you are on the phone.  Many people who work in an office don't realize how many hours they spend on the phone, utilize this time by burning some calories while on the phone.

Strange Reasons You Might Be Gaining Weight

So you have been working out and eating right, but you still can't get that scale to move in the right direction? Well, there may be a “strange” reason why you are gaining weight instead of losing weight.

Here are some strange factors that could cause you to be gaining weight, even though you are doing everything you can to lose weight.

• If you are depressed and taking medication for it, you can expect to see about a 5 to 15-pound weight gain, with accumulated weight gain the longer you are on medication. Even if you are not taking medication, if you are depressed you can still be causing unnecessary weight gain because people that are depressed typically turn to “comfort” foods like foods high in fat and calories or they may cut back on physical activity.
• If you have digestive issues, like having slow bowel movements, you may be gaining weight from that.  Ideally, you should eat and then in an hour or two, have a bowel movement.  To be considered “regular” you should have one to two bowel movements per day.  Staying hydrated is important to become regular and having a diet rich in fiber is also important.
• If your body is low on vitamin D, magnesium or iron, then your body's immune system can be comprised, your energy levels may be decreased, or your metabolism may be altered in a way that makes it much harder to maintain a healthy lifestyle.  You can increase your red meat and spinach intake to help improve your iron levels and improve your magnesium levels by eating more almonds or Brazilian nuts.  Add a supplement of vitamin D to get that all-important vitamin.