Functional Fitness with Suzanne Andrews

Posts in the fitness tips category

Arthritis Relief Tips

By Suzanne Andrews

Arthritis Relief Exercise DVDs!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

 

 

 

 

7 Weight Loss Mistakes that Stop You from Losing Weight

by Suzanne Andrews


 As any dieter knows, there is a lot of information floating around about diet and exercise - not all of it
good. The worst part is that some of the 'tips' you read can actually sabotage your weight loss and make you fatter!
 Let's separate fact from fiction and look at seven of the most common mistakes dieters make.

 

 

   Mistake #1: Cutting too much fat.

   Many dieters believe that the less fat they eat, the better. What they don't realize is that fats are important because they make us feel satiated. Fat is also digested rather slowly, which helps stabilize blood sugar levels. Eat too little of it, and you could find yourself snacking more frequently but feeling less satisfied.

   Plus, many fat-free foods contain a surprising amount of sugar to improve their flavor, and sugar can lead to even stronger cravings and weight gain.

   Instead of cutting all fat from your diet, try consuming moderate portions of heart-healthy fats like avocados, nuts, olive oil, reduced-fat dairy products, and salmon. These will fill you up without harming your health.

   Mistake #2: Cutting too many carbs.

   Like fats, carbs have a place in a healthy diet. If you dramatically cut your carb intake, you might notice a quick initial weight loss. This is water weight.    When your muscles store carbohydrates, they also store water. When you burn through these carbohydrate stores, you also secrete the extra water. The pounds you lose in this fashion will be quickly regained when you start eating carbohydrates again.

   Carbs are an important energy source. They also promote a sense of well-being. The secret is to eat a reasonable amount of complex carbohydrates like those found in fruits and vegetables, whole grains, seeds, nuts, and beans.

   Avoid simple sugars like soda and candy. They are a source of empty calories and will only increase your cravings for more sweets.

   Mistake #3: Cutting too many calories.

   All weight loss boils down to one simple rule: you must burn more calories than you consume. You shouldn't overdo it, though. If you eat too little, your body will rebel by slowing down its metabolism and losing lean muscle mass.

   You can avoid this by eating a minimum of 1,200 calories each day. A weekly caloric deficit of 3,500 calories will result in the loss of one pound. If you don't eat enough, you risk setting yourself up for a hunger-induced binge.

Mistake #4: Avoiding dairy products.

   Dairy products have a bad reputation among dieters who consider them to be too high in fat and lactose. While it's true that too much whole milk and rich cheese can contribute to weight gain, there is ample evidence that low-fat dairy products are an excellent choice for dieters.

   Dairy products contain a hormone called calcitriol. This hormone tells your body to burn more fat and to convert less sugar to fat. Plus, the protein in dairy products helps you feel fuller longer. Try to consume three servings of low-fat dairy each day.

   Mistake #5: Following the latest fad.

   Nobody likes to fail at their diet, but some of the popular diet plans you read about in the headlines are simply unrealistic and unhealthy. I tried them ALL.  They are set up to fail.

   Who can live on a diet of lemonade and maple syrup? Who can be happy eating nothing but cabbage soup? Nobody, that's who. Stay away from diets that promote fast weight loss through radical means.

   The very best diet is a well-balanced eating plan that you can comfortably stick with for the rest of your life. If a diet is too drastic or unnatural, it's not a viable lifestyle choice. And if a diet says you will not have to exercise, that is simply not true.  Especially if you are over 40.  The metabolism slows down during the middle age to senior years and you must exercise to get your metabolism in the fat burning mode.

   Mistake #6: Using stimulants.

   Caffeine and ephedra are often touted as natural weight loss aids and hunger reducers. While these stimulants can make you feel less hungry, they can also cause high blood pressure, heart palpitations, and stress.

   When your body is stressed, it produces too much of the hormone cortisol, which causes your body to go into survival mode. While in this mode, your body sends out signals for you to eat more food, which it then stores as extra fat.

   Nobody needs stimulants to help them lose weight. Reduce your hunger by reducing the stress in your life and eating small, frequent, nutritious meals. That being said, I’m not saying to stop drinking coffee if you feel you must.  I admit, I have one cup every morning.  Everything in moderation, unless your doctor says otherwise. 

   Mistake #7: Avoiding strength-training exercises.

   Some dieters, particularly women, avoid strength-training because they don't want to "bulk up" and gain weight. This is unfortunate, because muscles speed up your metabolism. Strength training actually promotes fat loss and, like all exercise, helps your body release feel-good endorphins.

   Don't let the scale be your only measure of dieting success. Get a tape measure and keep track of the inches you lose when you add strength-training to your workouts.

Own Total Strength & Conditioning Workout

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

How to End Emotional Eating and Lose Weight

by Suzanne Andrews


   Did you know visualization is a powerful tool for achieving what you want in life? Get the weight loss
results you want by creating your own mind movie.

   Food is fuel for the human body, and we eat it to get ourselves through the day. We also gather around the dinner table to celebrate special events and spend time with our loved ones. In times of grief, it's common to offer food to the bereaved. Is it any wonder that food and emotions are so connected?

   Unfortunately, some people feel compelled to eat far past the point of satiety. This is done in an attempt to calm volatile emotions or to fill an emotional void.

   The National Institute of Health estimates that 3% of Americans (over 9 million people) suffer from compulsive overeating, also known as Binge Eating Disorder. This disease can lead to obesity, type 2 diabetes, and feelings of intense guilt and shame.

   Emotional eaters tend to be guided by their emotions rather than their hunger. Some eat when they are sad, lonely, or bored. Others eat when they are stressed out.

   Most are simply carrying on behaviors learned in childhood, when food was associated with comfort and reward. Emotional eating has little to do with actual hunger, and everything to do with unfulfilled needs.

   If you think you or someone you love might be struggling with compulsive emotional eating, follow these steps to start the recovery process.

   Recognize the Signs of Emotional Eating.

   Emotional eaters tend to eat until they are uncomfortably full, and they usually eat alone because

they are self-conscious about the amount of food they are consuming. After an emotional eating binge, they might feel disgusted, guilty, or depressed about their lack of self-control.

   Learn to Identify Your Triggers.

   Every emotional eating episode has a trigger. Think back to a time when you engaged in compulsive eating. Was it a reaction to a particularly stressful day? Were you consoling yourself with food to overcome loneliness or boredom? Were you relieved that a stressful period in your life had finally come to an end? All of these situations can lead to an emotional eating binge.

 Discover Your True Needs.   

   It's not always an easy process, but if you want to overcome emotional eating, you must learn to recognize and ask for what you truly need. Do you need food, or do you need affection? Do you need food, or do you need to feel appreciated? When your true needs are fulfilled, the compulsion to eat will go away.

   Keep a Food Journal.

   A food journal is an excellent way to keep track of your food intake. You can also use it to track your feelings and emotional eating triggers. This will help you identify the thought processes leading up to a binge. Once you can identify these thoughts, you can take steps to change them and head off the next binge before it occurs.

   Replace Food with Other Rewards.

   Learn to reward yourself with treats other than food. If you need to feel pampered after meeting a stressful deadline, celebrate with a massage or a luxurious bubble bath. If you want to celebrate after losing ten pounds, buy yourself a new outfit or something related to a favorite hobby.

   Too many of us turn automatically to food as a reward, forgetting that there are many healthier ways to splurge!

   Talk to Someone Who Understands.

   Millions of people struggle with emotional eating, and you do not need to go through recovery alone. Sometimes it helps to hear from others who have beaten the disorder, and others who face the same challenges as you.

   Groups like Overeaters Anonymous (http://www.oa.org/) offer support for compulsive eating.

Healthiest blessings,

Suzanne Andrews

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

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