Some People Who Read These Posts

Tuesday, November 12, 2013

why do we gain weight

People often wonder, 'why do I gain weight'? Sometimes people do not realize how much weight they are putting on until illness, complications and obesity set in. Before you get to that point, start paying attention to the ways you eat and your behaviors that may lead to weight gain. Once you realize what is causing your weight gain, you can begin to change it, become healthier and start losing weight instead.

Even healthy calories can add up over time. Eat meals and snacks at regularly spaced intervals throughout the day. Everything should be eaten in moderation and in proper portions. Spend the majority of your daily calories on fresh fruits and vegetables prepared in a healthy fashion.

A diet rich in red meat and other high fat foods will lead to high cholesterol, heart disease and weight gain. Try to take in a small amount of your calories from healthier fats. Mono- and poly-unsaturated fats and omega-3 fatty acids can help lower cholesterol levels, increase good cholesterol and help you maintain healthy cholesterol levels. Remember that sugars and starches that are not quickly converted to energy are stored in the body as fat.

Watching television, playing video games and sitting at the computer for long periods of time have been linked to weight gain. Such sedentary activities also tend to lend themselves to thoughtless snacking.  I used to work in a bank, I know personally how sitting in front of the computer can lead to weight gain.  You burn fewer calories while watching television than you do while involved in any other form of inactivity.

If you have a job that keeps you sedentary for most of the day, be sure to take time out to walk around, stretch and move about at least once per hour. Avoid snacking and consuming sugary drinks while working as well. Consider using part of your lunch break to take a quick walk and get your metabolism working faster.

Obesity is sometimes the result of genetics. If you have a family history of obesity you may need to work harder to keep from gaining weight. This simply means that you may have to exercise more and consume fewer calories than your friend who inherited better genes. A genetically slow metabolism can be increased through eating several small meals throughout the day and getting an adequate amount of cardiovascular exercise.

An increase in weight is not fun for anyone. If you are concerned about unexplained weight loss, evaluate your eating habits and lifestyle choices before consulting a qualified physician. You can put a stop to excessive weight gain and even begin losing weight if you employ the proper methods.  Contact me for further consultation.

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!

Monday, November 4, 2013

Too much talk not enough follow through

Honesty is the best policy really.  Especially when you're looking at yourself.  I've taken note recently of people who make comments toward others about health and wellness but they themselves live a life that is only partly healthy.  The "healthy" that they have going for them is that they shop at health food stores.  But too much of food from the health food store.  Too much of anything is still too much.  Yet the people, and there are several, are all too often the ones who point at others to say what's wrong with what they're eating.  And all the while the person pointing the finger is 60, 70, 100 pounds overweight. What a dichotomy!

I even find myself as a coach caught in dragging up old ways that don't promote my own well being. It's tough to evaluate yourself more than you evaluate others.  But it's absolutely necessary.  An honest appraisal of what reality is, is the first real step in moving toward a better future.  In this case we are often dealing with weight issues.  So it's necessary to look at both aspects to their full extent.  A true and honest look at where we want or need to be in regards to healthy weight.  Define it down to the color of pants, the activities, the number on the scale, the sounds of the gym, the emotions that are displayed, the whole picture.

Then the real difficult part of full honest self disclosure comes into place.  To take a step back and consider what changes will be necessary for great health to come to fruition.  Consider currently what your actual objective reality is in regards to eating habits and exercise habits.  What does your day look like.  How much vegetarian lasagna do you eat?  Do you fill your small plate with 3 servings?  Do you only eat 1 or 2 times a day?  Do you only walk to the mail box?  This exercise is not meant to be a self imposed guilt trip but an objective peek at what habits need to change so that you can have the better part of health.

If we can begin to look at our OWN life and take care of the things that matter there, then we can see clearly to help other people out as we see into their hang ups.  By doing so it gives a much more helpful perspective by which to help others as well.

"Judge not that you be not judged.  For with the judgement you pronounce you will be judged, and with the measure you use it will be measured to you.  Why do you see the speck that is in your brother's eye, but do not notice the log that is in your own eye?  Or how can you say to your brother 'Let me take the speck out of your eye' when there is a log in your own eye?  You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother's eye."  Matthew 7:1-5.

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!

Monday, October 28, 2013

Wise Words

My wife and I took a Sunday drive yesterday.  The kids were napping at Grammy and Grandpa's house so we decided to look at houses in the area.  Well not long into the drive some friends (through the magic of text messaging) found out we were in their neighborhood and said, 'come on by!'  So we stopped in, more so because I had too much water in me and needed a restroom.  We sat down on the couch made a tiny bit of small talk and then the questioning began.  We started into a deep conversation about the inner workings of our married life.  It was a wonderful time.  I left feeling challenged, equipped and encouraged to have some real personal growth.

Sometimes we need those times where a wiser person can speak into our life and challenge us to see beyond ourselves to make real change.  It keeps us moving toward our best.  They have a way of speaking uncomfortable truths to us in a way that we really need to hear.  Which is, in short, a really big helpful blessing.

If you don't have this type of person in your life right now, seek them out.  Sometimes you need different people for different things but what ever the case may be having someone in your life to walk you through the moments you're unsure of.  And if you think you've got all the answers or can do it yourself, well, to quote "America's Counselor" "how's that working for you?"

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!

Monday, October 21, 2013

Simple tips for changing your eating habits

Have you ever found it hard to stick with a diet?  Especially when life is busy and filled with stress? There are some simple ways that you can lose weight without having to make dramatic changes. The tips below will show you how to develop healthy habits that will improve your health and drop those extra pounds.

  • When you buy snacks, separate them into individual servings right away. It is more likely you will overeat if you have all of the food at your disposal.  Most people tell themselves they will only eat a little of something, but continue to munch if the full package is available. Breaking snacks into single portion sizes and placing each portion into smaller bags will help eliminate that temptation.
  • Use a smaller plate.  Most people tend to make their portions fit the plate that they are eating from. This is because the brain makes you believe that you did not have enough to eat if you see more empty areas on the plate than food. You can eliminate this issue by eating from a smaller plate. Since most of the plate will be covered with food, it will send a signal to the brain that you've had enough to eat.
  • Slow down and savor your food instead of eating it too quickly.  It takes time for the stomach to tell the brain that it has received food.  Eating fast means the brain will tell your body it is hungry, even if you are getting food.  Relax and pace yourself when you are eating in order to avoid having too much.  One simple way of doing this is to set the fork down between bites.
  • Taking smaller bites when eating makes the brain believe that you are eating more. If you finish a plate of food in just several bites, you'll feel as if you did not get a substantial amount. Eating slow tricks the brain into believing that it ate more than it did. As a result, you will eat much less than you would have otherwise.  Eating less is one part of losing weight.
  • Talk to someone.  Holding a conversation while you are eating will make it less likely that you will eat as much as usual. This is because you will not want to take continuous pauses to grab more food. You will most likely only eat when others are talking.  This means that the more you talk, the less you will eat.
  • Drink a tall glass of water or two before each meal. This will make your body full, which means that you will eat less food.  It is recommended that you drink 8 glasses of water every day, so this is a way to get all of the water you need without feeling like it is a task.

By embracing the weight loss tips, you should be able to see a significant increase in the amount of weight you are shedding. These are healthy choices that you can continue to implement even after you reach your weight loss goals. This will help you maintain the weight and not allow it to come right back.

See more at www.mycoachjd.com

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!

Monday, September 23, 2013

Something to sing about


Those who know me know that while in conversation a phrase that someone says will remind me of a song.  So I have no choice but to break out into that song.  It's a problem those who love me have to deal with.  And I love it.  It helps keep good perspective.  And that perspective is this; there's always something to sing about.

Life has a way of being painful and annoying sometimes doesn't it?  Yet, when we can maintain the perspective of looking forward even the sourest of days has the ability to crack a smile on a person's face.
This is a process to adjust your mind to, and a difficult one at that.  Yet the value of pressing on toward the goal proves over and over that it is the only way to achieve what we seek.  (Much thanks to St. Paul for preaching that sermon on paper for the folks in Phillipi.)

Note the image on this post.  "Don't let yesterday take up too much of today."  When we look backwards inevitably we get off course.  Focusing on the pains and mistakes of yesterday (or this morning) will accomplish nothing in putting us back on course.  However if we can put our focus on the next step that's where the bright spot is, that light at the end of the tunnel.  And that, my friends, is where hope of achieving our desired outcome is.  That is where we find something to sing about.

How?  Point where you want to go.  See it in the distance?  Now, as if you have a zoom lens on your minds eye, define the outcome you want to pursue.  Make it perfectly clear what you hope to see at the end.  Since we are discussing health most of the time, consider this.  You will want to make a goal that's more than merely a numerical goal (ex. to weigh 175 lbs.).  State it in the positive.  At the end of the tunnel I will... be 17% body fat, take 4 walks a week, do 50 pull ups, wear my black and white board shorts to the pool... proudly, have 2 pack abs, and... you see where I'm going with this?  I'm defining the outcome, and the light at the end of the tunnel is exciting.  Shortcomings don't matter, I break through them.  And leave them in a pile of rubble behind me, only using them for encouraging others that they too can break through them.  And that's worth singing about.

Need a little more help?  I'd love to visit, it doesn't cost anything to chat either, just reach out by clicking here to email me.  Or give me a call at 503-881-2305.

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!

Monday, August 19, 2013

Workout for YOUR body type

Have you ever caught yourself saying the following:  "I can't gain muscle or size."  Or, "I am big boned and will always be a little on the chubby side."  Well throw this little factoid into that concept. There is only a 4 pound difference in skeletal weight between a Shaquille O'Neal sized person vs. a Mother Theresa sized person.  Hence, your weight is not in your bone structure.  Your weight issue (too much or too little) lies in your body type.  Out of that your metabolism finds its way to fat and calorie utilization.  So a person who is "naturally broad and soft" can indeed trim down and conversely a person who is "naturally skinny" can indeed gain mass.  But how?

It really all comes down to how you feed and train your body.  But to determine how, you'll need to know what body type you are.  Then you can do the proper types of training and nutritional feeding for your body type.  Many things are the same for all body types but, when training, some things work better for some types than others.  Depending on the goals.

Click the link and take the quiz to see what body type you are.  Then observe their tips.  I'm not affiliated with this quiz in any way but recommend it to see your body type.  You're going to find you (most of us) are a combination of two types, with an emphasis on one.  Train for the majority type. While this site gives great tips you may need more input, especially depending on fitness level.  Contact me to have a free evaluation and consultation.  We can discuss a plan for achieving your next goal and future goals for your healthy body, considering your workout for your body type.

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!

Thursday, August 8, 2013

Useful Tips When You Need to Lose Weight Fast!

Do you have a desire to lose some extra fat pounds? Got stubborn belly fat?  Do you want the weight to come off fast?  While rapid weight loss is usually advised against by doctors, there are many people who use this form of dieting. If you have been thinking of ways to shed some pounds quickly, continue reading for some useful tips.

One of the most simple way to lose weight rapidly is to reduce the quantity of food you eat each day. You really do not need to reduce your food consumption drastically to see some results. Unfortunately, some people think that they can lose weight if they stop taking in food altogether for a few days, often with disastrous results. Avoid this at all costs. The problem here is that you gain all of the weight back, the minute you start eating again. Additionally, starving yourself can greatly impact your health, and it actually slows down your metabolism because your body tries to hold on to whatever little nutrients it has and stores any eating as fat, the opposite effect of what you're going for.

When you reduce the amount of food you eat each day, be sure to reduce or eliminate junk foods and sweets. If you want to lose weight quickly, it is important to eliminate junk foods totally, even if you can only do it for a short while. So, when you are craving a snack, you need to have a zesty orange or juicy apple rather than chips or a candy bar. When you remove the high calories from sweets and junk foods from your daily diet, the amount of calories you consume can drop dramatically, since these foods have so many empty calories.

Exercise is another great way to drop weight quickly.  This is a bit tricky, though. When you begin an exercise routine, you probably will not see a big weight loss immediately. Generally, people need to workout for at least one to two weeks before they see any results.  Exercise burns calories, so you are cutting calories through a better diet, and burning more calories with your workouts. This creates the perfect scenario for you to rapidly lose weight.  HOWEVER, if you feel the urge to run out and do a massive workout, hold off.  If you do not typically exercise, you must start slow. This reduces pain and injury, allows your body to adjust and helps you stick to the exercise because it is doable.  It's also essential to keep the proper balance of nutrients in vs nutrients out to get the benefit of the workouts.

Performing a body cleanse is another way that you can lose weight quickly.  A body cleanse removes built-up waste products, fecal matter and other toxins from your body. This may be a disgusting piece of trivia, but some say that many people have at least seven to eight pounds of waste matter being stored in their system. Cleanses help clean out this "gunk" from your body.  While this is not fat loss it is helpful for your loss of weight and helps you burn fat when you are "clean".

If you decide to try a body cleanse, it is imperative that you exactly follow all of the instructions for the cleanse. Some of the cleanses do not work unless you stick to their strict eating plan. Look for a liquid cleanse, rather than pill-type cleanses, if you want to achieve the fastest safest results.

Quick weight loss can be achieved safely, and the methods above can help you start to accomplish this goal. Please proceed cautiously, because there is a fine line between balanced healthy low-calorie dieting and unhealthy starvation and unbalanced meals. Always keep your good health as a top priority, and choose the weight loss plan that you think will be easiest for you to stick to. Before you know it, you will be looking great!  For a deeper look at how this can look for you specifically, connect with me by clicking here!

This Blog is sponsored by my coaching system Waist Away Health Coaching. I reside in Salem Oregon where I help others lose weight fast and get healthy. I love working with people who are interested in reaching optimal health and wellness through fast, safe, doctor-approved weight loss. It takes courage, and I applaud you for seeking a diet solution. I believe with all my heart that this is the weight loss plan that CAN BE YOUR WEIGHT LOSS SOLUTION!