31 Days of Weight Loss Tips: Day 29 Avoid High Glycemic Index Foods

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Foods that are high on the glycemic index, or GI, such as white bread, white pastas and white rice can hinder fat loss.

As explained in the "The Low GI Handbook," the GI is based on scientific testing of real foods in real people. It measures how fast carbohydrates hit the bloodstream on a scale of 0-100. A high GI food has the greatest effect on blood glucose levels while a low GI food less effect.

In previous posts, I've talked a lot about the importance of avoiding drastic increases and decreases in blood glucose (sugar) levels in order to lose weight.

When a high GI food is eaten, the body breaks it down very quickly and the glucose derived from that food enters the bloodstream rapidly, spiking blood sugar levels. This is problematic because it promotes fat storage in the body.

Let's take potatoes for example. Which is a better choice -- sweet potato or white potato?

According to the GI list, a baked sweet potato has a GI value of 46 which is low and a baked white potato has a GI value of 76 which is high. This tells us that eating a white potato is going to be digested much faster and cause a more rapid increase in blood glucose levels -- which we want to avoid.

How do you know if something is high, medium or low?

• High GI value is 70 or more
• Medium GI value is 56-69
• Low GI value is 55 or less

General guidelines to follow are: opt for whole grain options such as brown rice versus white rice, avoid any high sugar foods and avoid processed foods.

To look at some of the foods you may eat frequently, check out this list.

Resource:
The Low GI Handbook, 2010

31 Days of Weight Loss Tips: Day 28 Reduce Starchy Carbohydrate Intake

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They can be hard to avoid -- potatoes, beans, pasta, bread, cereals and grains -- are present in just about any meal. But if you're having a tough time shedding fat, you might need to reduce your intake of starchy carbohydrates.

We know that weight loss can be difficult if we eat too many carbohydrates in the form of sugary foods -- but it can also be difficult if too many starchy carbs are eaten.

The key is to reduce starchy carbs, not eliminate them entirely. Our bodies rely on the glucose derived from the breakdown of carbs to provide energy for all types of bodily functions from walking down the street to thinking about walking down the street. If you drastically reduce carb intake, you'll definitely feel it -- through crankiness, lack of concentration and loss of energy.

The body's immediate source of energy comes from the glucose circulating in the bloodstream from the carbs we eat, and starch being the main source.

As carbs are eaten and digested, they are converted into glucose. As the level of glucose in the blood rises, insulin is released in order to keep the amount of glucose in the blood at a safe level. Insulin helps transfer extra glucose from the blood to the muscles and liver for storage.

As discussed in the book "Advanced Sports Nutrition" by Dan Benardot, our muscles and liver can store excess amounts of carbs, but only to a certain point. It is when the muscles and liver reach a saturation point, that the excess carbs are then stored as fat.

This is why one can workout forever, but never quite get the muscle definition they desire.

Non-starchy vegetables like broccoli and spinach are better carb choices because they are lower in carbs and don't have the same impact on blood glucose levels as starchy vegetables like potatoes and corn.

Determining what is a good amount of carbs to have is completely individual. Factors such as gender, age, weight and activity level need to be considered.

When I was training for my figure competitions, it took some trial and error to find what worked for me. I eventually found a good balance for myself -- heavy training days required more carbs and light training days I could eat fewer carbs to achieve my goal bodyfat percentage.

The Institute of Medicine recommends at least 130 grams of carbohydrates per day, which is minimal usage of glucose by the brain. The desirable daily range of carbohydrates (both starchy and non-starchy) is between 45-65% of total calories (also referred to as the DV, daily value).

A person consuming 1500 calories a day should have between 169 to 244 grams of carbs total for the day. Using that as a starting point, if you're exercising consistently 4-5 days per week and you are eating healthful meals daily, you might want to start to reduce starchy carbs for the day by 25 grams. Try that out for a week, see how it goes and then adjust further if necessary.

Recources:
Advanced Sports Nutrition by Dan Benardot, 2006
Fitness Professional's Handbook, 2007

31 Days of Weight Loss Tips: Day 27 Vary Your Workouts

Photo by Simon Schoeters on Flickr

If you want to maintain your weight do the same workout over and over -- but if you want to see the number on the scale decrease, you've got to change up your workouts.

I can't tell you how many people I hear complain about not being able to achieve their ideal weight, yet do the same workout over and over -- for years even.

Maintenance workouts that involve doing the same type of workout are beneficial for cardiovascular fitness and help your body stay exactly the same. For example, going for your usual morning run or walk every day or doing your customary 20 minutes on the elliptical at the gym are great for maintenance.

But, if you're trying to shed some pounds or make some changes, you need to step it up. Our bodies adapt very easily to our exercise routines. It is imperative to keep your body guessing at what's to come and most importantly, make your workouts a challenge. If you don't find your workout to be tough -- it's not, and you need to turn up the intensity.

The standard is to change your routine at least every six weeks. But I find it beneficial to constantly change exercises and types of cardio. I've been known to do a different workout each time I go to the gym. How you choose to vary your workouts is individual and up to you.

Here are some tips:

• Try a new group class. Spinning, Zumba, yoga, pilates and all the new fusion classes are a great way to change things up.
• Use fitness magazines for new workouts ideas. You're likely to find one if not several things you've never tried. 
• Change the type of workout program you do on your favorite cardio machine. For example, if you always do aerobic training, try doing interval training.
• Join a league. Basketball, softball, flag football or even dodge ball are great options.
• Increase your weights. Here's a way you can actually do the same weight training program, but make it more challenging by going up by 10-15 pounds. 
• Take on new activities like biking, running or hiking. 

31 Days of Weight Loss Tips: Day 26 Avoid the Alcohol Sabotage

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Don't let alcohol encumber all of your hard work and efforts toward a healthier lifestyle.

Alcohol is almost always involved in any social gathering and can be difficult to avoid. I've often heard many people say that they weren't going to eat too much during the day so they could "save the calories" for when they go out drinking.

Sure, it's important to be conscious of the calories you consume, but skipping meals -- or worse starving yourself and loading up on calories from alcohol is a bad move.

Any alcohol consumption -- be it beer, wine or hard liquors like rum and vodka -- all raise blood sugar levels, which then raise insulin levels and finally you're left in a hypoglycemic state where your blood sugar is too low.

This is problematic for several reasons. One, keeping insulin levels as even as possible is key for weight loss. Two, drastic increases and decreases in insulin levels is a risk for diabetes. And three, low blood sugar levels increase your appetite and cause you to crave things that aren't healthy -- which is why you see long lines at fast food restaurants on any given Saturday after the bars have closed.

Not only are you in a losing situation while consuming alcohol just on an insulin level, but also when it comes to calories.

Most alcoholic drinks are mixed with sodas, juices and syrups making a bad situation even worse. After having a few drinks, you're likely look at having had consume 600 or more non-nutritive calories. To get an idea of how many calories are in most drinks, check out this list from Calorie King.

So, what does one do -- stop drinking altogether? That is ideal but it's a bit unrealistic. Avoid it if you can, but if you are to drink at least be wise about it. Here are a few of my tips:

• Never drink on an empty stomach.
• Opt for red wine whenever possible -- at least get some antioxidants out of the deal.
• Skip sugary mixed drinks like margaritas, daiquiris or pina coladas. 
• Skip light beer. Lighter beers do have fewer calories but you're more likely to have more to get same effect of one regular beer, resulting in more total calories. 
• When drinking hard liquors choose ones you can drink straight. Or mix with water and lime or lemon for flavoring.

Resource:

Medicine Net

31 Days of Weight Loss Tips: Day 25 Have Protein After a Weight Workout

Hemp protein shake

After putting in some serious work with weights, be sure to refuel your muscles by having protein after your workout.

I posted before that building muscle helps with weight loss because the more muscle you have, the more calories your body will burn at rest. Plus, having a little muscle makes your physique look better. I think anyone can appreciate nicely sculpted arms, right?

Protein consumption following a weight training session assists the body in building muscle.

During a weight training session, you are tearing down muscle fibers and using stored glycogen (glucose) as fuel. In order aid muscle growth, the body needs protein to help rebuild the muscles that have been broken down. Protein is better able to get to muscles when paired with a glucose source. The presence of glucose in the blood helps muscles absorb the protein while also replenishing glycogen.

The ideal time to consume a mix of protein and carbohydrates (glucose) is within 30 minutes of your workout. The timing is important because if you wait too long, recovery can be delayed -- and you want to make the most out of your weight sessions.

Protein shakes are easy and convenient. I like making a protein shake made of almond milk, banana and hemp protein powder -- though, you can use whatever blend you like.

Here's my current protein shake recipe:

1 cup almond milk
1 serving of hemp protein powder, about 16 grams
1/2 banana (glucose source)

Simply add all ingredients into a blender and drink. I  currently like using hemp protein powder because it is a vegetarian source of protein and easier on digestion as compared to animal sourced powders such as whey.

So, go get in the gym, lift weights and refuel immediately afterwards.

Resource:
Personal Trainer Manual by American Council on Exercise (ACE)

31 Days of Weight Loss Tips: Day 24 Opt for Coconut Oil

Photo by Allison Felus on Flickr

Swapping your usual cooking oils with coconut oil on occasion can help support thyroid function and weight loss.

Many polyunsaturated oils -- which are long-chain triglycerides (LCTs) -- that we consume on a regular basis such as corn, canola, soybean and cottonseed, can have a negative impact on thyroid function.

Coconut oil is a saturated fat that is a medium-chain triglyceride (MCT) and is known to stimulate metabolism and to have a positive impact on the thyroid.

The body is able to digest and burn up MCTs (coconut oil) more quickly than LCTs (vegetable oils).

A study published in the March 2002 issue of The Journal of Nutrition found that MCTs increased energy expenditure, decreased fat storage and increased satiety.

As with all fat, it should only be consumed in moderation. Using extra virgin coconut oil in some meals versus usual cooking oils over a long period of time can help promote weight loss.

Another benefit of coconut oil is that it is rich in lauric acid -- which has anti-viral, anti-fungal and anti-bacterial properties.

Resources:
Journal of Nutrition
Mercola
Mayo Clinic

31 Days of Weight Loss Tips: Day 23 Eat High-Fiber Foods

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Eat as many high-fiber fruits and vegetables as your stomach can hold -- and watch the weight fall off.

Changing to healthier eating habits, often leaves many people feeling deprived of food and hungry all of the time. This is because people usually cut back on all of the food they consume. That's only half right. Yes, cut back on all the high calorie, non-nutritive junk food -- but eat all fruit and vegetables your stomach can hold. Seriously.

The Academy of Nutrition and Dietetics' daily recommended amount of fiber is 25 grams for women and 38 grams for men.

Fiber filled vegetables like kale, spinach, broccoli, green beans, asparagus, lettuce, cabbage, brussels sprouts, artichokes and fruits like strawberries, raspberries, apples, bananas and pears are great because they make you feel full and satisfied.

Nuts and grains are also excellent sources of fiber -- but unlike vegetables and fruit, they should consumed in moderation.

There are two types of fiber: soluble and insoluble. Soluble fiber is the kind that dissolves in water and adds to the fullness effect because once it comes in contact with water, it forms a gel in the stomach. Insoluble fiber is the kind that does not dissolve and stays intact as it passes through the intestines. It adds bulk to food which makes you feel full. It also speeds up the passage and elimination of food in the gut.

Not only does fiber add heft to your meals, it also slows the increase in blood sugar and insulin levels. The bulk from fiber in food slows the passage of food from the stomach to the intestines which is how blood sugar levels are maintained relatively even. Drastic up and down insulin levels adds to fat storage and is a risk factor for diabetes.

At the start of each meal, eat all the vegetables you can, first. I've been known to eat a whole head of lettuce in one salad! So, don't be afraid to eat more vegetables, you can't eat too many. Starting off each meal with vegetables will get fiber in your stomach which will fill you up. Then you're less likely to overeat and the fiber in your stomach will work to keep blood sugar levels even as you eat the rest of your meal.

Check out this list from the Mayo Clinic for high-fiber foods.

Resources:
Academy of Nutrition and Dietetics 
WebMD
Mayo Clinic

31 Days of Weight Loss Tips: Day 22 Chill Out

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So you ate a donut yesterday and you missed a workout last week and you picked up a candy bar while standing in the checkout lane at the grocery store. So what. Chill out and relax.

Don't beat yourself up about being perfect and never missing a workout or ever eating anything bad . When you're trying to adopt healthier habits, it's not about perfection -- it's about making improvements. Because, let's face it, there will be slip ups.

The goal is to gradually make more good choices than bad.

I've had a lot of clients that felt like, if they missed one workout or if they broke down and ate fast food, that it was over  -- as if they lost the battle and were doomed to be unfit and unhealthy forever.

It is unrealistic to think you can take years and years of bad habits and change them overnight, no matter how motivated and determined you may be.

If you're overly excited about a weight loss or fitness program, you are only setting yourself up for failure. Yup, that's right.

How many people do you know that have been really excited about getting in the gym come the first of the year? They've gone out, gotten a gym membership, new shoes, new clothes, gadgets even -- only to completely fall off not even a month into the program.

My advice is to be realistic and understand that making changes takes time. Don't buy into the hype of all the magazines promising you can get abs in 30 days or drop 10 pounds in a certain amount of time. It's different for everybody. Just take things slow. If you slip up, don't get down on yourself -- just immediately pick right back up. And by all means, don't make a bad situation worse by having one slip turn into weeks of not even trying.

Making fitness improvements is definitely a long-term endeavor. Relax. Take one day at a time and eventually you'll reach your goals. The key is to never give up, be realistic and strive to make more good choices than bad.

31 Days of Weight Loss Tips: Day 21 Schedule Your Workouts

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One of the most common complaints that I hear when it comes to working out, is time.

There's never enough time.

But here's the thing -- if you wait until you have time to workout, it'll never happen. We are all busy. We have work, meetings, errands, kids, spouses, chores, and everything in between -- all demanding our time.

It is easy to push working out to the back burner, but once you do that, it's forgotten about. Then you eat something you shouldn't and are reminded about the fact that you've been putting it off. Then the guilt sets in.

But there's a simple answer to this: schedule your workouts -- like you may schedule grocery shopping.

If you have to wake up an hour earlier to make it happen -- do it. Or if you have to go to the gym after dinner and the kids are put to bed -- do it. If you have to make arrangements for a sitter -- do it. Maybe all you can fit in is walking the stairs or walking around the block a few times during your lunch break -- do it.

The key is, each week, take a look at your schedule and add your workout to it. Don't let anything interfere with the time you've allocated for your workout. Once you write it down and make it a priority, the easier it is to stick to it.