Why Starving Yourself Doesn’t Work for Weight Loss
The road to significant and prolonged weight loss is simple: create a calorie deficit by consuming far less calories than your body burns. The greater the calorie deficit, the more significant the drop in weight will be. It would therefore make sense that if you significantly or completely cut off your calorie consumption, you will be able to enjoy accelerated weight loss, right? Well, not exactly. If weight loss were that simple, then we would all be model-thin. The truth is that starving yourself does not deliver the kind of results you would expect. The real results of starving the body are as follows.
Regardless of your diet, your body has grown accustomed to expecting a certain amount of food daily. So, if you refrain from eating, your body perceives that as a period of famine and therefore kicks into survival mode whereby it starts making efforts to conserve fuel while still providing enough energy to keep you alive and functioning for as long as possible without food.
Weirdly enough, the very first step your body takes is to start burning muscle cells and keeping any stored fat safely tucked away to use as the very last resort. The protein released from the burnt muscle cells is then converted to energy, which the body uses to carry out life sustaining functions such as breathing, pumping of blood, cellular repair, and so on. That same energy will also be used to enable the performance of whatever physical activity you engage in while starving yourself.
Since 70% of muscle is water, you’ll also get to lose some weight as every destroyed muscle cell results in the release of water, which will be eventually excreted from the body. That is the weight loss that people on a very low calorie diet experience during the first few days of inadequate eating or starvation.
Decreased Metabolic Rate
Another of the body’s reaction to starvation is to slow down the metabolic rate in a bid to conserve as much energy as possible. How far the metabolic rate drops will depend on several things including a person’s genetics, the duration of the starvation period, and just how severe the starvation is.
The loss of muscle in itself also causes the metabolic rate to drop. This is because muscle is a metabolically active tissue. Therefore, the less the muscle percentage in your body, the slower your metabolism will be.
For someone looking to lose weight, a slow metabolism is the very last thing you would want. A slow metabolism results in the body burning very few calories. So, even if you manage to lose weight it will be at a painfully slow rate.
As you can see, starvation is not a good idea when you are looking to lose weight. You not only lose the wrong kind of weight and feel miserable the entire time, but you also gain back all lost weight if not more after resuming your normal eating habits. And, if the starvation period goes on for a long time, it could lead to dangerous effects. It’s therefore advisable to avoid the temptation of starving yourself and instead create a healthy calorie deficit by combining smart dieting with a rigorous workout plan. Doing so is not only safer than starving yourself, but it’s also the most effective route to permanent weight loss.
If you are in my Facebook group you know that I’ve been on the Keto diet for the last few months. It is going quite well, especially when I can eat things like this keto cast iron blueberry cobbler!
I didn’t have much to lose (after losing 32lbs with diet and exercise) but I plateaued and wasn’t feeling hot. A lot of carbs and processed food had snuck back into my diet so I decided to buckle down and shed this last little bit. I’m down 8lbs and feel great.
Many people say that Keto is very hard and restrictive. I don’t find that to be the case. My diet was much more restrictive before Keto. Now I’m eating many more fats than I was before. I don’t go crazy – no bacon at every meal. Cutting sugar was the hardest. I forgot that it is pretty much in EVERYTHING but I quickly remembered when I started reading packages again. I already used swerve or stevia in my coffee so it wasn’t that big of a switch once I was mindful.
Does it taste like regular cobbler? No, it doesn’t but it is delicious. The almond flour tastes completely different than conventional flour. I’m used to it and like it. I’ve also made a version of this with coconut flour that was very good.
3 cups berries (I used raspberries, blackberries, and blueberries)
2. Place berries in a 6.5″ cast iron skillet and toss with Swerve, cinnamon, and salt.
“Run Fast. Eat Slow: Nourishing Recipes for Athletes” by Shalane Flanagan Review
As an athlete, it’s vital that you take care of your body since your professional career depends on your physical health. While a demanding exercise routine is great for enhancing strength, skill, and endurance, everything will fall apart if you’re not eating healthy. Good nutrition provides athletes with the much-needed fuel to perform well and plays a central role in maintaining a healthy weight and high energy levels. Therefore, for an athlete to be at his/her best, it’s important to eat healthy. But what exactly constitutes as good nutrition for an athlete?
With the “Run Fast. Eat Slow.: Nourishing Recipes for Athletes” cookbook by Shalane Flanagan and Elyse Kopecky, you will not have to scratch your brain trying to figure out the amount of calories to eat or what food groups to focus on. Written by a world-class athlete and talented chef, the Run Fast Eat Slow cookbook offers a ton of great tasting nutritious recipes as well as helpful information on healthy eating for athletes.
For most people, the first image that comes to mind following the mention of healthy foods is bland salads and vegetarian dishes. Healthy food however does not have to be dull, unadventurous, or lacking in taste as is clearly brought out in the Run Fast Eat Slow recipe book.
Available in both hardcover and kindle versions, this athlete cookbook features over 100 recipes that are not only nutritious but also delicious, and downright indulgent in some instances (e.g. Double Chocolate Teff Cookies and High-Altitude Bison Meatballs). From nutrient-packed meal, to satisfying snacks to thirst-quenching drinks to wholesome treats, the available recipes are carefully crafted to provide energy, promote healthy brain function, boost cardiovascular health, balance hormones, enhance lean muscle, and combat inflammation. This is literally everything an athlete needs to exercise effectively and perform well during competitions. And the best part is that each recipe is assigned a specific task, e.g. “recovery snack”, “immediate energy boost”, “for speed-workout days” and so on. Therefore, you’ll be able to give your body exactly what it needs on different occasions.
Is the Run Fast. Eat Slow. Recipe Book Worth Buying?
The included recipes are enough to make the Run Fast Eat Slow cookbook a great buy for athletes and anyone living an active life. The book, however, does not stop there. It goes on to include nutritional wisdom for athletes and a sneak peek into the vibrant lives or the authors that make it an even greater buy. This information as well as the inspiring stories from the authors help point you in the right direction in the dos’ and donts’ of athlete nutrition.
Other benefits of the Run Fast. Eat Slow: Nourishing Recipes for Athletes cookbook include the fact that:
As you can see, the Run Fast Eat Slow: Nourishing Recipes for Athletes book is a great resource for athletes. The available information is extremely helpful while the recipes taste great and make healthy eating more approachable for everyone. And the only mentioned con by users is that a few recipes are time-consuming. So, all in all, any highly active health nut will greatly benefit from the book.
10 Things You’ll Notice When You Start Eating More Vegetables
When you start eating more vegetables after eating a poor diet, you’ll notice many positive changes about your body, and so will others. Vegetables contain the nutrients and vitamins your body needs in order for you to feel your best. The longer you eat a diet high in vegetables, the more positive changes you’ll notice in your body and the better you’ll feel. Below you’ll learn about 10 things you’ll notice when you start eating more vegetables and their significance in your life.
More energy – Anywhere from a day to a week, you’ll notice that your energy levels will stabilize and possibly increase. You won’t be tired and sluggish throughout the day, and you’ll start feeling better. You may not even realize how low your energy has been until it begins to increase. All of the vitamins and minerals that vegetables contain will have you feeling your best.
Better gut health – Before increasing your vegetable intake, your digestive system might be sluggish or you might have problems with bloating, constipation, or diarrhea. Once you start eating more vegetables, you’ll notice that you will be more regular and have fewer problems with your digestive system.
Clearer skin – When eating more vegetables, you’ll naturally eat less junk food or other foods that make acne worse, and your skin will begin to clear up. Your skin will look brighter and healthier as you replace unhealthy foods with more vegetables.
The whites of your eyes will be brighter – Surprisingly, even the whites of your eyes will become brighter and more white when you start eating more vegetables. This is because of all the nutrients found in vegetables.
Healthier gums – Healthy gums are extremely important, and eating more vegetables will help your gums repair and strengthen. Vegetables have many nutrients that will help your gums, and the texture of the vegetables will also help clean your teeth near the gum line.
Less brain fog – When you eat a poor diet, your brain can’t function at its best. A poor diet will lead to tiredness throughout the day, and it will be difficult to concentrate and focus. Feeding your body more vegetables helps is get oxygen to your brain and other vital organs.
You won’t be as stressed – Green leafy vegetables are high in folate, and folate will help your body release neurotransmitters that will help stabilize and improve your mood.
You won’t get sick as often – Eat your veggies will help give your body what it needs to strengthen it’s immune system. A diet high in nutrients will also help you recover faster for when you do get sick.
Improved blood test results – After eating a diet high in vegetables for a while, your doctor will notice you’ve made some changes. You will lower your blood pressure and your blood sugar levels will be more stable after eating a healthier diet loaded with vegetables, fruit, and whole grain.
Hopefully, this list of 10 Things You’ll Notice When You Start Eating More Vegetables has convinced you to start eating more vegetables so that you can have these benefits. You’ll have better overall health if you start adding more vegetables to your diet because you’ll be eating more healthy foods and less of the foods that cause major health problems. The above benefits listed here are just beginning of what will happen in your life if you start eating more vegetables.
Light exercises like yoga, Pilates, etc., are good for you, but they aren’t always the very best way to build your muscle if that is your goal. That is where things like exercise bands come in. Exercise bands are intended to be an easy and simple way to build up muscle. In this particular review, we will be looking at the exercise bands sold by Fit Simplify. We will look at the key features of the exercise bands, then the pros, and finally the cons.
Key Features of the Fit Simplify Resistance Loop Exercise Bands
Are the Fit Simplify Resistance Loop Exercise Bands Worth Buying?
The Fit Simplify bands are extremely high quality. The bands are made with all-natural latex and it really shows. When you actually use the bands, you can really tell that they are durable. Plus, Fit Simplify offers a lifetime money back guarantee, so you know that they have real faith in their product’s longevity.
The way that they organized the bands is also very helpful. The bands range from extra light to extra heavy, so you can start out with the lightest resistance band and slowly work your way up to the heaviest resistance band. The bands are helpfully colored coded, so you can easily know which level of resistance each band is.
The bands also come with a bunch of very helpful extras. For starters, you get a bag to help carry the bands around in. It is a very minor add-on, but it is still worth having. Likewise, you also get access to an instructional booklet, an e-book, and videos which outline the various exercises that you can do with the bands. This is especially helpful if you just want to use the bands on their own and do not plan on combining them with another exercise program.
Also, the bands are useful for more than just straight up exercise. For those who are going through physical therapy, these bands can also be used to aid in that as well.
The Fit Simplify bands are more geared towards beginners and people who have never really engaged in resistance training before. For those who have engaged in resistance training before, only the “heavy” and “extra heavy” bands will actually be worth using, the others do not offer enough resistance for veteran strength trainers.
One Skillet Lemon-Rosemary Chicken Thighs
This one-skillet recipe is packed with flavor and is oh-so-easy to prepare. The classic pairing of fresh rosemary and lemon is the centerpiece of this dish, while the addition of sautéed shallots adds a subtle depth to the flavors. When paired with frozen broccoli or spinach, this One Skillet Lemon-Rosemary Chicken Thighs is the makings of a satisfying, low-carb meal that will soon become a new family favorite.
Tip: Organic lemons are recommended for this dish because the skin is not removed prior to cooking.
Prep time: 10 minutes
Cook time: 30-35 minutes
3 T. unsalted butter, divided
6 boneless, skinless chicken thighs
Sea salt and black pepper, to taste
2 medium shallots, sliced thin
1 c. chicken stock, preferably organic
1½ T. fresh rosemary leaves, finely chopped
1 c small tomatoes
1 medium organic lemon, sliced and cut into small, thin wedges
Banana Cream Frozen Yogurt
One of the biggest things that helped me with weight loss (32lbs so far) was switching out unhealthy food for something healthier. I really love my sweets, especially ice-cream but I made changes. Now I make my own frozen yogurt, one of my favorite recipes is my banana cream frozen yogurt.
You don’t need a bulky ice cream maker to enjoy delicious frozen treats at home. This homemade frozen yogurt consists of just a few ingredients and doesn’t require any churning or complicated equipment.
The secret to success with this recipe is finding the right balance between the tangy Greek yogurt and more mild cream cheese. If you use regular yogurt instead, you may want to use a little more because it is less creamy than Greek varieties.
Related —>Applesauce Banana Bread
2 large bananas
½ c. plain Greek yogurt, low fat
6-oz. cream cheese – lowfat, cut into chunks
¾ T. real vanilla extract
¼ c. honey, preferably local
Fresh banana slices
Crushed graham crackers
Tip: Regular vanilla extract will affect the color of this dish. To prevent this, choose a clear vanilla extract instead. However, be sure to read labels carefully because most clear extracts are imitation.
Related –> 20 Top Gut-Friendly Foods
To serve, remove from freezer and let sit on counter for 5-10 minutes to soften. Scoop into individual chilled serving dishes and garnish with slices of fresh banana or other favorite toppings
Whether you have 10 lbs to lose or 100 lbs to lose you need to make changes. It really does come down to diet and exercise but it doesn’t have to be daunting. I’ve added some ways to cut calories without starving. Want extra help on your weight loss/ get healthy journey? Join our Fitish Moms Facebook group (you don’t have to be a mom to join)
Don’t Drink Your Calories
Drinking cokes, sweet tea, beer, and wine, it is all adding unneeded calories. One can of coke is 150 calories. If you have 4 cokes a day that is an extra 600 calories which it half of your daily calorie intake if you are striving for 1200 calories a day. Learn to drink non-calorie sodas, unsweetened tea, and water. It will take some getting used to but you can do it. I was addicted to Southern ‘sweet tea’ and now I only drink unsweetened with lemon.
Use Smaller Plates
This is completely psychological. Studies have shown that when we use smaller plates we eat 30% less. We serve our self less, we eat less and we don’t feel like we are missing out on anything.
Vegetables have less calories than food like meat, cheeses, breads, and desserts, they are also much healthier. I try to make my plate 2/3 vegetables. I’m eating just as much as I was before, I’m full, and I’m eating less calories. You get the minerals and vitamins your body needs.
Water, Water, and More Water
Drinking water can help you control your calorie intake since water has no calories and easily substituted instead of drinking high calorie beverages. It is also great for your skin and helps energize your muscles.
Eat Soup or Salad before Your Dinner
Eating a broth based soup or a salad with light dressing can significantly cut your calories. When you fill up on the soup and/ or salad you will eat less of your entree. I do this a lot when I go out to eat.
Related –> 5 Busy Mom Workout Tips for the Beginner
Relax and Enjoy Your Meals
The French have it right, relax when you eat. When you rush you eat more and it slows down digestion. Eat slowly and you’ll see that you are actually filling up and don’t have to eat as much to fill full.
Measure Your Fat
This is common sense, the fat you eat is the fat you wear. Sure that candy bar sounds good but it is high in fat so you should skip it and grab a piece of fruit instead. When you measure your fat you will actually see how much fat is in everything and can make better choices. I love the My Fitness Pal app to help me keep track of my food.
What? But you just said to make better choices and yes you should but I also don’t believe in never enjoying yourself. No, don’t have dessert every day and when you do have dessert just have a small portion. I like to share a piece of cake with friends.
Skip the Bread
You don’t need the bread brought out before your meal at a restaurant. It won’t kill you not to eat it, I promise. It is added calories you don’t need. I rarely eat bread unless it is wholegrain and usually when I make a sandwich for a picnic.
Related –>Applesauce Banana Bread
Focus on Your Task at Hand
Ever find yourself mindlessly eating snacks while you are working or reading? That is added calories you don’t need. Eat at meal time and when it is meal time focus only on eating.
Eat Half of Your Meal at Restaurants
Restaurants, especially in the USA serve REALLY big portions. Pack half up for later as soon as your meal is served so you won’t be tempted to overindulge. My daughter and I like to split dinner and split a salad. We are never hungry for more.
Enjoy Low Calorie Alcohol
You probably should skip alcohol if you are trying to lose a lot of weight but we are Fitish around here and like to enjoy drinks on the weekends. I love IPA beers but they pack a lot of calories so I have a light beer. Make sure to skip the fruity drinks, they are packed with sugar! Cabernet wine has low sugar as well as liquor (without adding the juices). It is all in what you get used to.
Remember how I said no snacking while working or reading, etc? That doesn’t mean no snacks at all. I have a mid-morning snack and another in the afternoon but it is a designated time meant only for eating. Skip the chips and candy bars. Switch them out with boiled eggs, low fat yogurt, low fat cheese, or popcorn.
Skip the Cheese
Unless it is low fat and lower calorie that is. One slice of cheddar cheese on a burger is an extra 113 calories! That is easy to leave off because all of those little extra calories here and there really add up.
Swap out Your Sides
I love french fries as much as the next girl but no, just no. Eat vegetables or if you must have fries then go for sweet potato fries instead. That isn’t to say I won’t reach over and grab a few fries off of someone’s plate when we are out to eat…
Grill Instead of Fry
As much as fried food tastes good skip it. Grilled food is delicious and your body will thank you.
There are plenty of foods that you can eat so you will not starve. Even if you aren’t a big fan of healthier foods you will get used to it and you will start to feel better.
Mediterranean-Inspired Quinoa Salad
Quinoa has become a staple in my diet. It is a plant-based protein and digests easily. I’ve been eating mostly plant-based for a while. I do still eat fish, eggs, and chicken but not nearly as much as I used to and I never eat pork (unless it is on a pizza) and it is a rarity if I eat red meat. That is why I wanted to share my Mediterranean-Inspired Quinoa Salad. That way if you wanted to add in more protein you can. The quinoa salad is one of my favorite lunches.
This quick and easy side dish pairs the bold Mediterranean flavors of lime, Feta cheese, Kalamata olives, and fresh parsley against the subtle backdrop of quinoa. Thanks to the naturally salty flavors of the olive brine and Feta cheese, this dish doesn’t need any added sodium to help balance the flavors. However, for best results, you’ll want to make this dish in advance to give the flavors a chance to blend.
Prep time: 10 minutes
Cooking time: approximately 20 minutes
1 c. quinoa, uncooked
2 limes, zest and juice
4 oz. Feta cheese, crumbed
2 oz. Kalamata olives, chopped, with brine
¼ c. fresh parsley, stems removed and chopped
Optional: Black pepper, to taste
Tip: For an added layer of flavor, toast the quinoa over medium heat before cooking.
If you make this let me know how you like it! Have any other plant-based favorites? I’m always up to new recommendations. Drop me a line and let me know what your favorite are!
As moms, we’re all pressed for time. This is why I developed this list, 5 Busy Mom Workout Tips for the Beginner. Energy can be severely lacking, especially when our kids are little. This, however, is why we need to focus on our own health and fitness even more so to be able to have the stamina to keep up with the daily demands of caring for our children.
So, what’s a busy mom to do? The gym is usually the first stop, but what if you don’t have the time or the funds for such an “extravagance”? What if purchasing equipment is out of the question? Here are 5 Busy Mom Workout Tips for the Beginner that you can do at home…you know, in between diaper changes and keeping kids out of the dryer.
Dining room chairs, the couch, a low coffee table… All of these can assist with squats and other exercises where you need stability. As a newbie (especially postpartum), it’s important to take it slow and use a means of stabilization until you’re comfortable and able to balance.
You don’t have to set aside an hour, or even a half hour, all in one block. Anyone with kids knows that unless they’re in school, this is virtually impossible. Ten minutes in the morning before they get up, ten minutes during nap time, ten minutes after bed time. Find ten minutes a few times per day and do something simple.
Exercise equipment like weights and yoga mats can become a large expense. If you want weights, fill gallon jugs with water (preferably with a screw-on cap). A gallon jug of water weighs approximately 8 lbs. Fill to the desired amount (or use half gallon jugs for less weight). A thick towel can double as a yoga mat. Even a small child can be useful for weight training!
And speaking of children…
You’re never too young to start engaging in a physical fitness routine. Involve your little ones. Lay on your back and lift your baby. Make it a game. Ten reps, up and down. I guarantee your little one will love it! Do lower leg lifts while sitting…with your child on your lower legs. The added weight will increase strength, and it’s a fun ride! Put on some music and have a dance-off with your older kids. Get your hearts pumping and have some fun!
There are amazing exercises that you can do while on a walk with your little one. A quick internet search provides loads of options and workout routines. Stroller exercises serve a multifaceted purpose. You’re getting a workout (of course), you’re getting out of the house (which fends off depression and helps with the baby blues), and your baby is getting their fill of outdoor time which can help with naps and crankiness.
Whatever you choose to do, make sure you always start with a warm-up and stay hydrated. Remember, fitness isn’t a quick fix, but a lifestyle. Slow and steady, and enjoy the journey! I hope you enjoyed the list of 5 Busy Mom Workout Tips for the Beginner.
I also recommend using Youtube for videos. I use my chromecast to display on my t.v. My favorites are Zumba and Yoga. It is perfect for rainy days or if you are busy. We all deserve 40 minutes to take care of ourselves and you can pause the videos if you have to!