Keeping a fitness checklist can have its advantages
and disadvantages. Many people fill that a checklist is necessary in order for
them to stick to their diet and exercise plans. Others may fill that the list created
more pressure and makes it harder to focus on the outcome of the fitness plan.
A checklist can be helpful to many people who are
trying to follow a fitness plan to lose weight or get healthy. The list can
include specific exercises and when they should be done as well as diet food
and when they should be eaten. Many people use the list to ensure that they are
following their fitness plan correctly and are not forgetting anything. A
checklist is also a good way to look back on accomplishments
and stay motivated.
Although a checklist can help many people, it can have
the opposite effect for many others. It can be difficult to stick to a fitness
plan at time, especially when just starting out. Failing to complete a
checklist each day can make a person feel like a failure. This can cause them
to stop a diet or fitness plan because they feel as if they are not up to the
challenge or simply cannot do it. The checklist can also lead many people to
cheat on their diet or exercise routine by picking and choosing the items on
the list they want to follow and leaving out the ones they do not like or find
Right Fitness Plan
Before you can create a checklist of all your fitness
goals and accomplishments, you need to find an effective program
that helps you lose weight. You don’t want to settle for a diet or weight loss
program that you won’t stick with. The whole point in making a checklist is to
help you accomplish your weight loss goals. Don’t be afraid to try something
new and remember to stick with it and give it a fair chance.
Before making a fitness checklist, think about the
type of person you are and how you react to failure or disappointment. If you
think a checklist
will help you stick to your fitness plan than create one, otherwise do not make
one or hold off until you are more comfortable with the plan and are able to
stay motivated. You can reach your weight loss goals with a little work.
Navigating the sea of misinformation regarding health foods can be a full-time job. According to recent studies 54% of Americans examine nutrition labels when choosing their groceries, which means more than half of the US is focused on finding healthier options. Food companies have caught onto this trend and often advertise false nutritional benefits or completely dismiss the unhealthy aspects of their offerings. We’ve put together a list of few imposters to keep an eye on while making your choices.
Commercial Smoothie Chains
Traditional advertising would have us believe that going to our local smoothie shop means that we will be drinking beverages chock full of vitamins and vegetable goodness. However, the opposite is usually the case– a recent article by Purdue University revealed top-performing drinks at a well-known smoothie establishment to have as much sugar and calories in them as candy bars. What’s worse is that many of these established chains have opted to replace the vitamin-rich foods listed in their ingredients with sweetened alternatives such as ice cream or sugary fruit juice concentrates. Replace that sugar-bomb smoothie with a refreshing and vitamin-packed serving of our popular Wild Berry Gold Protein or protein-packed Instant Shape Up Shakes with your favorite fruit blended in.
Granola bars seem deceptively attractive
due to their high fiber content and mix of whole grains. The danger is that
many companies add exorbitant amounts of sugar to their bars to make them more
palatable for younger audiences. These high-sugar contents lead to very sharp
spikes in insulin levels, which we all know lead to the body converting excess
glucose into fat. Additionally, some companies will use high amounts of oil as
a binding agent in their bars. All around, the dangers of these bars far
outweigh the benefits. Consider instead a nutritionally balanced Diet Fast
Protein Bar for all of the health benefits and none of the junk.
Frozen Yogurt Shops
A fun trip to your local frozen yogurt shop
might sound like the perfect end to a week but consider this: most froyo shops
use high levels of sugar syrup or high-fructose corn syrup to sweeten their
mixture. Some frozen yogurt chains have been found to have as much sugar in
their yogurt as commercial ice creams. Let’s not forget that even fruit
toppings often have sugar added to enhance their natural sweetness. Don’t trust
that all froyo is created equal and do your research. Grocery chains are
beginning to carry frozen Greek yogurts that are perfect for mixing fresh fruit
into for a creamy delight. Or, simply mix a Fat
Burning Gold Protein Pudding Mix with
some Greek Yogurt and freeze to make your own healthy frozen yogurt treat
perfect for your weight loss program. As
part of your program you can also enjoy a kiddie size TCBY in the sugar-free
variety. Perfect for a quick treat on
Recent research uncovered that the levels of mercury in women’s blood has reached an all-time high. Mercury is toxic to the central-nervous system and is known to cause permanent damage to internal organs. The human body is capable of processing small amounts, but due to environmental pollutants, the fish we eat are now carrying increasing amounts of mercury, which is building up in our bodies to toxic levels. The number one fish used in sushi is tuna and unfortunately, tuna sits at the highest level of mercury saturation. Coupled with the large amounts of refined carbohydrates in white rice of a standard sushi roll and the sodium in soy sauce, those sushi rolls are not doing you any favors. Many rolls also contain large amounts of calorie-laden mayo which will definitely derail weight loss attempts. Substitute the rolls for some baked fish low in mercury content such as catfish, tilapia, or trout. Get the essential health benefits of fish oil without the mercury with Diet Center’s Cellulite Away formula containing EFAs. Good Fats without the danger of mercury
Frozen Diet Dinners
The idea is simple enough: microwave an
entire healthy meal in minutes for the ultimate dining convenience. However,
simplicity is the word that best describes the nutritional profile of these
“meals”. These drab concoctions are full of processed foods that have had all
their vitamins and minerals cooked out during the packaging process. To make
frozen dinners palatable, companies pack them with sodium and flavor enhancers
to trick your body into thinking they contain substance. This highlights a
major issue in the food industry: calling something healthy does not make it
so. Diet Center has had a 46 year-long track record of success in helping
people on their health journey because we continually educate our clients that
healthy food is REAL food. Skip the boxed mess and for a quick nutritious
dinner, steam some seasoned chicken and vegetables together in a pan and serve
with a side of savory quinoa.
The “sports drink” was born years ago to
address a core complication experienced by long distance athletes. Sustained
periods of moderate activity cause our glucose levels to deplete as our bodies
quickly convert it into energy. After those levels go down, we experience a
decrease in performance and an overall feeling of lethargy. As we sweat, our
bodies also release electrolytes that we must replace to maintain physical
output. The original sports drink was meant to add glucose and electrolytes
back into the body to provide easily converted energy as well as replace the
things being lost. Companies often fail to mention that an athlete must
maintain activity continuously for at least 60 minutes for drinks like these to
be beneficial to their performance. Otherwise, the high levels of sugar present
in these drinks are simply providing insulin spikes that can lead to weight
gain and poor energy use. Be wary of sugar water sports drinks and instead
choose drinks that are beneficial to your overall health.
Fast Food Salads
The great lie of fast food joints is that
the salads they make are healthy. Just last year, a major fast food chain was found to have
salads containing calorie and fat counts as high their biggest cheeseburger…
And we’re not loving that. Fast-food salad dressings typically contain large
amounts of high-fructose corn syrup as well as preservatives which extend their
shelf life for years. These pair with loads of carbohydrates from oil-fried
croutons and breaded meats making fast food salads just another processed
product devoid of any real nutrition. Make your own salads at home. They are
guaranteed to be more delicious and cost far less. Try our delicious Steak Salad for a healthy yet
Congratulations! You have taken the first step in your journey to better health. If you have tried to lose weight in the past, you’ve probably encountered some challenges along the way. Here are a few of the most common blunders people make while trying to lose weight and how you can avoid them.
The primary goal of a weekly meal plan is
to maintain a healthy diet while avoiding the nutrition pitfalls of a busy
schedule. By prioritizing preparing meals ahead of time, you will always have a
healthy meal or snack choice on hand for when you are in a time crunch. Success
rarely comes without a plan, and weight loss is no exception. With the Diet
Center Food List in mind, begin searching for healthy recipes you will enjoy
cooking and eating. Don’t forget our Facebook Page, website, and center cookbook
contains hundreds of delicious, easy to prepare, on-plan recipes. Base your programs around foods you love and
watch your results skyrocket!
Not Seeking Support
Don’t be afraid to tell your family and
friends that you have chosen to live a healthier lifestyle. You will find it
much easier to avoid temptations and your friends will start inviting to go for
a bike ride around town instead of going to get ice cream. This does not mean
you have to stay at home for all of your meals! You will can have TCBY, Starbucks, and even
Mexican Food! While following your Diet Center Program you to can dine out and
attend special events because you will have the tools you need to be able to
stay accountable to your food plan. Your Diet Center Counselor will guide and
support you when faced with challenging situations.
Not Eating Enough Protein (Or Too Much)
Protein is very important. It helps you
stay fuller longer and helps to regulate your blood sugar levels to avoid
insulin spikes and crashes. Your body requires protein; there is no doubt about
that. Your body also needs starches, healthy fats, fruits and vegetables. When
you go overboard on protein consumption, you are missing out on vital nutrients
essential to good health.
Thinking Exercise Will ‘Undo’ Poor Food Choices
Making the right dietary choices will
always be 80-90% of your success. Most people think that doing 30 minutes on
the elliptical will compensate for poor food choices. It doesn’t. A number of
calories you burn through exercise is surprisingly small. This is one of the
reasons the “Calories In vs Calories Out” weight-loss method is flawed. People
over-estimate a number of calories they are burning and under-estimate a number
of calories they are consuming. A balanced food plan that incorporates lean
proteins, unrefined starches, fruit, vegetables and healthy fats will improve
your metabolism and turn your body into a fat-burning machine.
Maintaining a food journal is vital for
successful weight loss. Recent studies conclude that regularly writing down
everything we consume in a food journal may double weight-loss results! But not
all journaling is created equal. Some people like to map out their meals ahead
of time and just cross them off their journal as the week progresses. Others
like to write each meal as it is consumed, either before or after they’ve
eaten. Both methods are effective. Although food journaling apps are popular,
Diet Center recommends that you put pen to paper and journal as your food is
enjoyed. This makes you take the time to really think about what you are
eating. It is also a great tool for repeating success. By recording what you
eat you can identify successful periods as well as challenging situations.
Eating “Diet” Foods
If you want to lose weight, you have to eat
a balanced diet that consists of REAL food. Just because a label says it’s
low-fat or low-sugar, doesn’t mean that it is healthy. Often, companies will
increase other unhealthy ingredients in an effort to make food taste better.
For instance, when you see a label that says ‘low-fat’, typically it will
contain high amounts of salt and sugar additives to make up for the flavor lost
from the reduced fat. With Diet Center Midsouth, you eat fresh, everyday foods
that you prepare yourself. This ensures that you have the tools to make healthy
food choices to maintain your results once you have completed your program.
Always Doing The Same Routine
Variety truly is the spice of life and when
you embrace variety in your food plan you will feel better, have more energy
and achieve better weight-loss results. Don’t be a creature of habit, be
adventurous and enjoy a variety of new foods daily and weekly, as a part of
your balanced food plan. Sparking variation in your normal health routine and
food plan helps to create lasting change for sustainable weight loss and
long-term good health. Don’t fall into the habit of eating the same foods day
in and day out. Our bodies naturally require diversity because no one food
contains all the nutrients our bodies require, nor does one specific exercise
target all parts of the body.
All of these weight-loss blunders are made
with the best of intentions; however, you can easily learn how to avoid them by
enrolling with Diet Center. You will be given all of the nutritional education
and support required to help you successfully lose your excess weight and
maintain your results long-term. Visit your local Center or give us a call at 901-259-TRIM
to start living your Healthy Ever After!
There’s currently a lot of debate surrounding diet plans that utilize fat as their primary mechanism of caloric intake. There is loads of research that supports the body breaking down to supply energy to the body in the absence of traditionally carbohydrate-heavy diets. The question is whether it is safe for the body to consume high-levels of fat and what implications that fat has for your overall health. To be very clear, fat is an essential part of healthy nutrition and we recommend eating healthy “good” fats like olive oil, nuts and salmon. Give us some butter on our sweet potatoes any day!
“As we now know, internal inflammation is one of the biggest factors
that encourages weight gain and slows the metabolism.”
The issue at large is that while
consumption of high levels of fat may encourage your body to use fat as energy,
it still must be taken into consideration that too much of a good thing can
have bad consequences. In a 2010 study by University of California
physiologists, it was found that eating a high-fat diet plan is linked to
changes in gut microbiota and the development of “low grade” systemic
inflammation. As we now know, internal inflammation is one of the biggest
factors that encourages weight gain and slows the metabolism. Additionally,
changes in the bacterial landscape of the gut can mean that the body is not
only absorbing nutrients poorly but failing to fully break down essential
components of fat into energy and simply storing them instead.
“…high-fat diets may be affecting sleeping patterns which then disrupt
many of the functions of the body”
A recent study has also found preliminary
evidence of linkage between high-fat diets and potentially adverse impacts on
circadian sleep rhythm. That means high-fat diets may be affecting sleeping patterns
which can then disrupt many of the functions of the body. Poor sleep can lead
to an overproduction of the hormone cortisol which encourages fat storage
around the midsection and serves as just another reason not to overload on
bacon simply because it is not carbohydrates.
Another interesting find of the study is
that an energy-dense diet has an effect on the vagus nerve, which is
responsible for controlling much of our digestive tract. Energy dense is simply
another way of saying high calorie and includes items such as fast food,
cheeseburgers, high-fat foods, processed foods, etc. These high-fat diets have
been found to alter the communication between our vagus nerve and the digestive
tract in a way that signals to the body to store more fat. The implications of
these studies warrants more research but what is clear is that the digestive
system is being altered in some way by consumption of fat that may have
negative side effects on metabolism, fat storage, hormones and much more.
“Nutrition should not only be a proper balance of healthy foods, it must
also seek to address factors such as inflammation, hormone imbalance and the
complex interactions of the human body.”
The Diet Center Program is a proponent of the balanced approach to macronutrients with healthy levels of fat, carbohydrates and proteins. We believe all the food groups are great and choosing selections from every day foods is sustainable for keeping the weight off. In fact, studies support that diets with balanced levels of healthy fats not only decrease inflammation, they actually discourage fat storage. Nutrition should not only be a proper balance of healthy foods, it must also seek to address factors such as inflammation, hormone imbalance and the complex interactions of the human body. Our scientifically formulated nutraceutical-grade supplements such as our Herbal Formula II and AM/PM Weight Control Patch address many of these factors in order for clients to achieve their quickest and easiest weight loss for lasting results.
It’s 2 PM in the afternoon and you’re
desperately fighting to keep your eyelids from closing as you slip into the
mid-day stretch of low energy. As you internally yell at yourself to “Wake
up!”, you begin to wonder, “What do I need to do to get this to stop”? We’ve
put together a set of simple tips to keep you awake, productive and feeling
like you can take on the world.
Lay Off the Simple Starches
Clients of the Diet Center Program know
that overloading the body on carbs has a detrimental effect on your overall
health but it is also important to note what carb overload does to your energy
level. The McSandwich and fries hit your system for a temporary energy boost
but all too quickly the body realizes it needs to store the extra carbohydrates
as fat and begins to pump insulin into the body. This triggers that hard crash
after a meal and leads to you staving off the snores at work.
Eating a healthy balance of complex
starches during the day slows the rise in blood sugars and leads to lower
insulin spikes as well as allows you to digest your food more slowly. Rather
than fall asleep, you can enjoy healthy even energy throughout the day. Complex
starches include quinoa, brown rice, wild rice, millet, steel cut oats and more.
You may be asking, what does fiber have to
do with me falling asleep? Lots, actually. Eating enough fiber is an essential
part of proper digestion. When your intake is inadequate, the body begins to
get bogged down with undigested food and your ability to absorb nutrients is negatively
affected. Poor absorption leads to a lack of energy because your body just
isn’t getting the needed nutrients to produce energy.
A simple solution is to enjoy foods that
have high fiber content. Pears, wild rice, raspberries, and broccoli are just a
few wonderful options to help you keep your digestion healthy and your energy
You Need a
The temptation to grab a mid-afternoon
coffee is high when you start feeling less than awake but this may not be the
best option for you. The high acid content in repeated cups each day can lead
to acid erosion of tooth enamel as well as yellowing of teeth. If you enjoy
going out to grab your coffee, you’ll have to be aware of things like sugar,
additives and high dairy content which can throw your healthy eating habits and
weight-loss results off very quickly.
Diet Center’s Fat Burning Water Enhancer is a healthy weight loss boosting drink
designed to help you experience a positive lift during the day with B Vitamins
while helping to power your metabolism. Free from sugar and dangerous
chemicals, each pack contain ingredients to burn fat, suppress appetite and
help brighten your day and get you back in the working mood.
Mother knows best and when she told you
that you need fresh air, there was some serious wisdom there. When you’re
starting to feel heavy eyelids set in, taking a short walk in fresh air can do
wonders to reset your body and help you bring back some much-needed energy. How
you ask? Your body will be taking in more oxygen during the activity and allow
for increased energy production. You’ll wake back up in no time and if the sun
is out, this is the perfect opportunity to soak up some Vitamin D.
Have a quick stretch while you’re enjoying
the fresh air. Stretching is also a wonderful way to bring blood flow back into
your limbs and provides a nice boost of energy. There’s never a bad moment to
add a little flexibility into your day!
This may seem like the oldest trick in the
book but it absolutely works. Pumping music through your earphones is a great
way to remind your body to get back to it. Dance music with a steady beat
actually awakens a biological response in the body to match the beat which is
also why your local gym blasts that one dance track over and over until you’re
sick of it. Setting the tempo for your work with a catchy song will keep you on
track, productive and feeling energized. And I mean, why not have some fun
while you’re at work?
The most obvious way to have more energy is
to make sure you are getting adequate sleep but a little less obvious is the
role circadian rhythm plays on the amount of energy you experience mid-day. Our
bodies are biologically designed to follow the pattern of night and day but
since we are amazing creatures, we can choose to ignore our own biology and set
our own hours. A person who is a night owl not only loses sleep typically but
also has an out of whack circadian clock because of it. When the body doesn’t
know what rhythm it needs to be on, you can expect to experience tiredness at
Set a sleeping schedule for yourself and do
all that you can to stick to it. Going to bed at a reasonable hour such as 9 or
10 PM and waking 8 hours later will help you feel rested and experience proper
energy through the day. Need a little help sleeping easy? Try Diet Center’s AM/PM Weight
Control Patch to help increase
feelings of relaxation, restful sleep and protect the body from hormone-related
weight gain. The AM Patch has natural energizers while the PM patch has
special ingredients to help you burn fat while you sleep while also promoting a
The holidays have come and gone, and now
it’s time to turn over a new leaf for 2019! The New Year is an amazing chance
for renewal and a wonderful time to focus on what is important to you.
Make 2019 your best year yet, by setting
goals for yourself and holding yourself accountable to achieving them!
No surprise here that the biggest New
Year’s resolution is always to achieve a healthy weight. You are on the right
track by starting your Diet Center Program with sound nutrition advice, a
personalized approach and one-on-one support that will help you reach your goal.
Be More Confident
Be bold in 2019! Losing weight can help you
gain confidence, but you have to actively choose to take chances and step out
of your comfort zone. Stand up straighter and hold your head high! Trust us,
it’s worth it.
How much have you saved not eating junk
food? Just because you pick up food from a drive-thru doesn’t mean it’s cheap.
Ten dollars here, fifteen dollars there, and pretty soon your wallet is looking
thin while your waistline is expanding. Remember, when you buy your own fresh
and healthy food, you are saving 50% or more! Keep it up!
Ditch Bad Habits
Say goodbye to vices. Whether it’s smoking,
drinking or doughnuts, it’s time to kick bad habits in your life that are
bringing you down to the curb. This also applies to toxic
relationships and negative self-talk. When you catch yourself doing
something that doesn’t align with your goals, tell yourself you are better than
that and move on!
While exercise is not required on the
Diet Center Program, it is encouraged. The good news is any movement qualifies!
Just 30 minutes of activity per day helps you meet the Physical Activity
Guidelines standard and can prolong good health, helping you live a longer
healthier life. Take the stairs instead of the elevator. Take the
long way to the bathroom at work. It all adds up to more energy and less inches
on your waistline.
Do Something You Love
Life is too short not to love it! Take
stock of the previous year and think about what you’d like to change for 2019.
Whether that’s something as big as switching careers or something as small as
learning a new skill, be sure to add more of what you love to your new year.
Make a plan to put aside the money you
would normally spend on going out to eat, and soon you will have built up a
nice little nest egg or extra funds to pay off debts.
Whether it’s being comfortable on a plane
or the tempting food in the airport, traveling can be a challenge. With the Diet
Center Program, you will have the tools to stay on track at the airport and
beyond, so you can travel with ease. NOTE: Set aside a special savings account
just for travel, so you can start planning your next trip!
Love Your Wardrobe
Whether it’s your jeans, little black dress
or bathing suit, you have a specific goal and we can get you there! Hang your
item of clothing outside your closet for visual motivation to lose weight.
Use the Kitchen
Buying all that fresh food at the grocery
store won’t do much for you if you can’t put it all together. Start with a
freshly cleaned and organized space, and use our Diet Center recipes
to whip up delicious, on-plan treats and entrees!
Reconnect with Friends
Thanks to Facebook and other social media
sites, it’s becoming easier than ever to stay in contact with friends and
family. But don’t forget the importance of a phone call or handwritten note –
getting stuck behind a computer screen can often create more distance than
Learn Something New
Between Rosetta Stone, DIY tutorials and
podcasts, learning a new skill has made many New Year’s Resolution lists
recently! Like any goal, break this up into small chunks and, eventually,
you’ll be fluent.
The first rule of finding love is to love
yourself! By gaining confidence in yourself and your new body, you will not be
afraid to show the world how special you are. Smile, be friendly and open your
heart to the possibilities.
With your list of 2019 goals in hand, go
forth and make the changes you need to achieve them. Remember that the little
things make a big difference. Choosing to eat an apple instead of a candy bar,
going to work with a positive attitude and making time to improve your health
are just a few examples of small changes that can add up to your best year yet. Happy
Ready for fast and easy results that will motivate you to stay with it until goal? Healthy eating begins with balance. You want to balance your food intake, increase variety and also be conscious of when and how much you are eating to get amazing results on the scale. Balancing the food on your plate, eating all of the food on your Diet Center plan daily and eating your meals at great times will lead to optimal weight-loss results.
What you eat is important, however, how much and why you eat is essential to your weight-loss success. At Diet Center we want you to have both rapid weight loss and lasting results. Proper portions, meal timing, ratios, not skipping meals and eating frequently heals your metabolism and prepares your body to burn stored fat for fuel and achieve lasting weight-loss results. Here are some helpful guidelines for Meal Timing and Frequency on your Diet Center Program.
Eat 30-45 Minutes After Waking
After a long night’s sleep, your body will require nourishment for energy. Diet Center recommends eating breakfast within 30-45 minutes of waking to provide your body with energy and help to prevent overeating later in the day. Before eating breakfast drink 8 to 16 ounces of water to prepare your bodily systems for the day. We recommend our 24 Hour Thermogenics Water Enhancer to boost metabolism and provide great appetite suppression. Eat a hearty breakfast consisting of lean protein, a healthy fat and an unrefined carbohydrate to keep you fuller longer! Diet Center products can also provide a variety of choices for easy-to-prepare breakfasts.
To keep your body energized and your metabolism functioning optimally, we recommend you eat every 2-3 hours. When you delay eating or skip meals, your insulin levels spike, which can result in added insulin in your blood stream, cravings and eventually lead to weight gain. When insulin levels are in balance, your body won’t go into starvation mode and blood sugar levels stay balanced.
Eat 2/3 of Your Food Before Bed
To assist with cravings and control overeating, enjoy your breakfast, lunch and snacks within the first 9 hours of your day. Finish eating all of your food for the day within 2 hours of going to bed. We also recommend eating your starch and fruit servings early in the day to ensure your body will digest them properly throughout your day. Also be sure you are taking your Carb Blockers to assist with reducing cravings, decreasing hunger and increased fat burning.
Eat Everything on Your Plate
Contrary to many weight-loss myths, skipping meals or leaving food on your plate does not equate to healthy and consistent weight loss. You must eat to lose! Eat all the food allotted on your plan to experience fast and healthy weight-loss results. These foods are specifically designed to boost your metabolism and create thermogenesis—or the creation of heat—in the body. This process allows your body to burn fat for fuel and shed excess weight in a fast and healthy manner. Count nutrients and not calories. Nourish yourself and nourish your health.
Eat Proper Ratios
Obtaining the optimal ratio of food groups at every meal is essential for weight-loss success because you are allowing your body to balance blood sugar and weight-related hormones. Proper ratios will also spark thermogenesis in the body. Use a food scale when preparing meals in the home to “check” yourself. Under eating can cause your metabolism and fat burning factors to slow—so make sure you are getting enough!
Eat frequently, eat balanced portions and eat everything on your plate! These simple rules are essential to helping ensure you lose your weight and lose it all! Your Diet Center Counselor will be glad to help with meal planning and an eating schedule to maximize your personal metabolism and lifestyle needs. Let’s do it together!
Did you know a Venti white chocolate mocha from Starbucks has 580 calories and 22 grams of fat? Or that a tall espresso only has 10 calories? Your daily coffee habit can have a major impact on your overall calorie intake. But you don’t have to give up your daily pick-me-up in order to keep your weight loss goals on track. Below are some easy tips to put a healthier spin on your morning coffee.
Lower the Volume
The easiest way to drink less calories is to cut the volume. Brew your coffee stronger at home so one cup with a little plan approved dairy, rice or almond milk does the same job as three cups flavored with high-sugar creamer substitutes. Stick to the smallest option at cafés instead of the giant one that won’t fit in your car’s cup holder. Espresso has higher caffeine by volume than drip coffee so if you enjoy the flavor consider switching from multiple cups of drip to a single macchiato or Americano to kick off the day. Starbucks is definitely on program and a tall Skinny Latte in Mocha, Caramel, Cinnamon or Vanilla can be a great exchange for your dairy.
Up the Quality
When coffee is bitter or watery many people are tempted to add sugar and high fat dairy or creamer products to improve the flavor. Just like a fresh piece of fish only needs a few herbs and lemons to be incredibly flavorful, high-quality coffee only needs a splash or dash of add-ins to make your morning brighter. Skip the pre-ground grocery store brands that are often stale by the time they hit the shelves. Instead buy fresh-roasted whole beans, store them properly and grind them right before brewing to release the best flavor.
Skip the Specials
Between seasonal promotions and rows of treats, impulse buys in a coffee shop can quickly derail your nutrition plan for the day. Before meeting a friend or stepping out with a co-worker think about what your healthiest option is for the café or eat a healthy snack or Gold Protein before you go. While a Pumpkin Spice Latte may sound incredible on cooler weather day, it is packed with sugar and fat! Opt for a flavorful hot-spiced tea instead. Diet Center’s Chocolate Pudding/Shake and Vanilla Pudding Shake mixes make great substitutes for high fat, high-sugar creamers and are packed with protein. Just add them to your coffee.
Consider switching from coffee altogether with tea or hot water with lemon. We also recommend our flavorful Water Enhancer energy drink that combines powerful antioxidants with key vitamins and nutrients to fight fatigue with natural metabolic enhancers.
By learning to enjoy the real taste and flavor of high-quality coffee or finding an alternative to your morning routine, you give yourself freedom from empty calories. All without sacrificing the comfort and motivation you receive from your daily pick-me-up.
We’ve all had thoughts like “If I work out really hard now, I can eat that pizza later. Right?” Well, no. Working out does not give you a free pass to eat whatever you want if you’re looking to shed those extra pounds. Consuming fresh foods in balance is the key to weight-loss success, exercise plays a much smaller role than you may think.
Now we aren’t saying that exercise isn’t important; it’s just not as important as what you are eating when it comes to losing weight. Exercise is great for over-all good health. It helps reduce the risk of stroke, Type 2 diabetes, and heart attack. It also helps to torch more calories to enhance your weight loss efforts and tones your body as you are losing inches. However, when it comes to weight loss; it can’t erase the harmful effects of unhealthy foods. Here are some reasons why exercise isn’t the ‘magic pill’ that many people believe it is.
A number of calories burnt through exercise are relatively small in the grand scheme of things. We use up most of our calories just by being alive (the resting metabolic rate). To put it in a real-life scenario, let’s say there is a 200-pound man who is at 30% body fat. He will expend 1,743 calories per day just by staying alive.
On top of that, he’ll expend more calories on top of that through what’s known as the Thermic Effect of Food (TEF): the number of calories that he spends digesting and absorbing his nutrients from food. This accounts for about 10% of total calorie use. It’s even higher on the Diet Center Thermogenic Plan, where foods are specially selected because of their higher fat burning power.
Add another 10% on top of that through a metabolic process known as NEAT (Non-Exercise Adaptive Thermogenesis). This is the amount of calories used by doing things like fidgeting. Unfortunately, this can vary greatly from individual to individual.
This means our subject could expend 2,100 calories without even getting out of bed. Now, add another 10% for getting out of bed and going about his daily routine and he’s already burned 2,300 calories.
Adding exercise into the equation barely makes a dent in his overall caloric expenditure. Now we are not suggesting that you shouldn’t exercise, but rather, it’s important to realize where a majority of your caloric expenditure is coming from.
Not all calories are created equal. A pound of fat is 3500 calories. If you eat 500 calories less than you burn every day, then after a week (7×500 = 3500) you will have lost a pound of fat.
From this simple equation comes the idea that all calories are created equal, no matter what foods they come from. The fact is that different foods can have vastly different effects on our bodies and go through different metabolic pathways before they’re turned into energy. Just focusing on the calorie content of foods and disregarding the metabolic effects they have is a highly flawed way of thinking. Two hundred calories of broccoli is NOT the same as two hundred calories of potato chips.
Most people are horrible estimators of calories in vs. calories out.Yes, it’s important that you are burning more calories than you are consuming in order to lose weight. There is one problem with this method: user error. People either think they are burning more calories or consuming fewer calories than they really are. The grab-a-handfuls and the Hershey Kiss at the office all add up. A structured food plan with accountability closes this gap and provides results.
Movement is important and that should be the primary focus when looking to drop pounds and inches fast. Save the weights for when you are closer to goal and focus on movement that helps to reset your day. Park further in the parking lot, do a light 30 minute walk or swim. This will help boost metabolism and blast the inches away fast in conjunction with your program.
At Diet Center, our focus is on eating quality, whole fresh foods. It is important that you learn about how to address the causes of weight gain and how to ensure your body is receiving the proper nutrients. Once you have an understanding of that and start to see the weight start to drop, you will feel so good and have so much energy that you will enjoy being more active.
*WE ARE PROUD TO SHOWCASE STORIES OF OUR ACTUAL CLIENTS. THOSE FEATURED FOLLOWED THE DIET CENTER PROGRAM AND WERE COMMITTED TO THEIR OWN SUCCESS. INDIVIDUAL RESULTS MAY VARY. AVAILABLE AT PARTICIPATING LOCATIONS. VOID WHERE PROHIBITED.