by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
Here’s the thing. If you want to lose pounds, you need to first lose the ideas that keep you stuck in an endless cycle of yo-yo dieting. You need to let go of the beliefs and perspectives that sabotage your goal of permanent weight loss and vibrant health.
Thinking the way you’ve always thought and doing things you’ve always done will only lead to more of the same. I’m here to say-
Stop That!
In a cheerful way!
Accepting that things have to be a little different in order to see results is an absolute must. I am here to tell you that if your mindset is open to change, then you can do this. Following even just a few of the tips below wil be a great start in not only decreasing your waistline, but in furthering your health and vitality:
1. Eat real food. When we eat real food, which contains many nutrients, we are more satisfied, eat less, and lose belly fat. Getting adequate vitamins and minerals helps you burn calories more efficiently, helps regulate appetite, lowers inflammation, boosts detoxification, aids digestion, regulates stress hormones, and helps your cells become more insulin sensitive. Along with lots of green vegetables, include protein in every meal since studies show it keeps you fuller longer so you lose more weight.
2. Manage stress levels. Chronic stress causes your brain to shrink and your belly to grow. Chronically elevated levels of your stress hormone cortisol cause increased blood sugar and cholesterol, depression, dementia, and promotes the accumulation of belly fat that we so commonly see in patients with insulin resistance or diabetes. You crave sugar and carbs and seek comfort food.
3. Address food sensitivities. We often crave the very foods we are allergic to. Getting off them is not easy, but after two to three days without them, you will have renewed energy, relief from cravings and symptoms, and begin to shed belly fat. Gluten and dairy are two big food sensitivities that I eliminate right off with my 30 Days To Lean Groups.
4. Get 7– 8 hours of sleep. Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones. Poor sleep also adversely impacts fat-regulating hormones like leptin and ghrelin.
If you aim to implement these 4 tips daily, I am confident you will not only begin to see belly fat disappear within 4-5 days, but you will feel so much better.
I Want You to Know This
You do not have to wait 4,5, or 6 weeks to feel really good and leaner around the middle. You must know that a few days of diligence, and getting out of the rough, will open up your eyes to the real possibilities of becoming not just more trim, but more healthy too.
by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
Here’s the thing. If you want to lose pounds, you need to loser proof your mindset. Here are 2 ways to loser proof your mindset and get a grip on what really matters:
1. When you hear your inner voice saying, ” I know I should not eat this.”, you must stop – and switch the thought around. Ask Yourself what should I be eating and what is important in my life. Now, having these thoughts each and every day can play havoc on our limited supply of will power, so this approach has to be combined with the second way to loser proof your mindset.
2. Eat! Eat and Eat! I tell my 30 Day members, ‘this is their time to feel really good.’ We are not looking to see how miserable we can make ourselves as we lose weight, but instead, how happy we can make ourselves. Losing weight in the middle is in big part about eating the right foods. Eating an abundance of the right foods is what satiates us, keeps us from having to exert will power at every turn, makes us happier, and makes us feel and look more alive. Combine these two tips and last week’s tips and you will be miles ahead of others in shedding weight for good. I promise.
More Details…
1. Eat real food. When we eat real food, which contains many nutrients, we are more satisfied, eat less, and lose belly fat. Getting adequate vitamins and minerals helps you burn calories more efficiently, helps regulate appetite, lowers inflammation, boosts detoxification, aids digestion, regulates stress hormones, and helps your cells become more insulin sensitive. Along with lots of green vegetables, include protein in every meal since studies show it keeps you fuller longer so you lose more weight.
2. Manage stress levels. Chronic stress causes your brain to shrink and your belly to grow. Chronically elevated levels of your stress hormone cortisol cause increased blood sugar and cholesterol, depression, dementia, and promotes the accumulation of belly fat that we so commonly see in patients with insulin resistance or diabetes. You crave sugar and carbs and seek comfort food.
3. Address food sensitivities. We often crave the very foods we are allergic to. Getting off them is not easy, but after two to three days without them, you will have renewed energy, relief from cravings and symptoms, and begin to shed belly fat. Gluten and dairy are two big food sensitivities that I eliminate right off with my 30 Days To Lean Groups.
4. Get 7– 8 hours of sleep. Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones. Poor sleep also adversely impacts fat-regulating hormones like leptin and ghrelin.
I Want You to Know This
Losing weight should not be about how much we can sacrifice but it should be about eating great tasting foods that we look forward to eating and that satisfy us. Eating like a bird isn’t cool anymore.
by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
Here’s the thing:
Last week we talked about loser proofing your mindset when it comes to losing weight and being fit. Loser proofing the mind is not psychological babble. It’s real. Now no one goes around saying I’m a loser, but some of the things we do in trying to lose weight are, well, just plain old style thinking that set us up for losing…but not body weight.
Those that are currently enrolled in 30 Days To Lean or have completed the highly successful 30 Days to Lean plan, know that I am not about losing except when it comes to helping you lose the most weight in 30 Days. This kind of losing I am all about.
You Gotta Be Clear
So many people want to lose weight especially in the dreaded middle. So what do they do? They do what they think is new style dieting: they cut out all carbs, all sugars, all alcohol, and then exercise until they are miserable. I’ve seen it hundreds of times. I don’t want you to do that. Stop it! Stop it! Stop It! In a nice way guys!
Here are two powerful weight loss tips to get your head straight. The first tip you heard last week, but I gotta tell you …it really is important. Follow me:
1. Eat! Eat and Eat! I tell my 30 Day members, ‘this is your time to feel really good.’ We are not looking to see how miserable we can make ourselves as we lose weight, but instead, how happy we can make ourselves. Losing weight in the middle is in big part about eating the right foods. Eating an abundance of the right foods is what satiates us, keeps us from having to exert will power at every turn, makes us happier, and makes us feel and look more alive. It also is long lasting so we do not gain the weight back.
2. Eat – Stop – Eat- Stop -Eat – Stop. This I call interval training for eating. You will not see it in any nutrition books but you will reap the benefits of huge weight loss if you get used to eating like we were designed to eat. This way of eating is the way many of us grew up. When we ate, we ate! When we didn’t eat, we didn’t eat! This interval training for eating sounds all fancy but it isn’t. Just know that when you eat – eat. And when you do not eat – you do not eat. The research is clear. The member results with the 30 Days to Lean program are clear. Unless you are a full fledged diabetic, fasting between breakfast, lunch, and dinner is a powerful tool. Here’s the thing: Just enjoy yourself when you do eat. Eating is such a great part of our lives. Get back to basics. Get back to truly loving food. When you do, life is so much sweeter!
I Want You to Know This
Sometimes people who do not know me think I eat only vegetables and low calorie foods. I came from an Italian pasta loving eat everything on your plate family. You showed the love by eating! So funny but this mentality is still ingrained in me. It’s different now, but in essence it is still the same. I love to eat, work, and play hard. I just have changed what I eat. Food preference really does matter in achieving an ideal weight. Nowadays, with my 30 Days To Lean plan I just want to pass on the love to you!! I am on a mission and I hope you can feel it in your bones. For now, go ahead and get started on my two tips above. It will be a great start. We are all in this together! If you end up needing some help, you can always count on me. And for that I would be greatly honored!
by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
Here’s the thing….Losing weight is so much more than cutting calories.
Years ago when I wrote for the Times Union Newspaper, I wrote an article on how to lose weight by cutting back on portion sizes/calories. When I think back on this article I cringe. In my defense, the information on best practices for losing weight were not nearly as sophisticated as they are today. I’ve learned much since that time.
Here are three powerful tips for permanent and quick weight loss. We are all in this together, but you gotta do the work. Insight without action is just plain…well not good!
1. Eat! Eat and Eat!
I tell my 30 Day members, ‘this is your time to feel really good.’ We are not looking to see how miserable we can make ourselves as we lose weight, but instead, how happy we can make ourselves. Losing weight in the middle is in big part about eating the right foods. Eating an abundance of the right foods is what satiates us, keeps us from having to exert will power at every turn, makes us happier, and makes us feel and look more alive. It also is long lasting so we do not gain the weight back.
2. Eat – Stop – Eat- Stop -Eat – Stop.
This I call interval training for eating. You will not see it in any nutrition books but you will reap the benefits of huge weight loss if you get used to eating like we were designed to eat. This way of eating is the way many of us grew up. When we ate, we ate! When we didn’t eat, we didn’t eat! This interval training for eating sounds all fancy but it isn’t. Just know that when you eat – eat. And when you do not eat – you do not eat. The research is clear. The member results with the 30 Days to Lean program are clear. Unless you are a full fledged diabetic, fasting between breakfast, lunch, and dinner is a powerful tool. Here’s the thing: Just enjoy yourself when you do eat. Eating is such a great part of our lives. Get back to basics. Get back to truly loving food. When you do, life is so much sweeter!
3. Sleep.
Studies published in TheJournal of the American Medical Association suggest that sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to maintain or lose weight.
Sleep loss appears to do two things:
- Makes you feel hungry even if you are full. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake.
- Increases fat storage. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance a critical step into the development of diabetes.
Follow these three tips and see the progress!
by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
I Had A Few MomentsI had a few moments between training clients yesterday so I sat outside by the pool to enjoy the sun.
Shortly after taking a moment, a 30 Days to Lean Member stops by and we chat.
This is What He Said
“After 60 days of being on your plan my wife and I feel great. We have changed our habits and changed our lives. The best part is, he said (and this is why I love what I do), is that I do not feel deprived. I eat. I look forward to eating. And I love the wholesome foods that we cook ourselves.”
In The Beginning of Change we all tend to get a little hyperactive for lack of a better word. We think things to ourselves like, ” I could never give up that sweet daily dessert at night or I can never give up that bread, or whatever it is that we tend to crave. I get it. Part of life is eating and eating things we love. Remember I am Italian and food is so so importante!
What Happened?
Here’ the thing, this member who lost 18 pounds was able to motivate himself long enough so that his body chemistry actually changed. What happened to the cravings? After 10 days of eating only from the plan he, like many of the other successful members started noticing a waning desire for sugar whether in the form of simple or complex sugars ( candy bar or breads as examples).
I have simplified this to illustrate the point that in order for real weight loss to take hold one must accept a certain amount of discomfort initially. But in reality, because this member and his wife were able to eat so many other foods with abundance, they began the process of bringing health back to their bodies. The hormonal chemistry changed and life got better: better sleep, better energy, better health numbers, better disposition, and a more content happy lifestyle while still enjoying great foods and parties!
What You Gotta Know
1. Food Choice Matters!
2. We become content through immersion of proper foods and life gets sweeter!
