Myths Regarding Weight Loss & How To Raise Your Metabolism

What are some common myths you hear regarding dieting and weight loss? Here are some of my favorites;

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Myth #1: Fat loss stops completely on an ultra low calorie diet.

You still can lose fat on a super low calorie diet but it will be so slooooow that you will hardly notice…plus you won’t have much energy to keep up your workouts. The confusing part of it is when you start the low cal diet and notice you start losing fat and weight like magic and think “whoa” this is awesome!! Imma gonna do it more!  The truth is that when you start the diet, your metabolism is humming along rather quickly still and you create a HUGE deficit of calories which equal the big loss. But then…everything starts to slow; including your progress and this gets frustrating (not to mention you’re starving now and have low energy!).

Myth #2: Metabolic Damage from these low cal diets

While your metabolism definitely slows down from the low calorie diets, the term “metabolic damage” makes us think that we will never get our metabolism to raise again.  This is false. You definitely CAN get your BMR raised but it may take anywhere from 6-12 weeks to get it to start burning again at a faster rate.  The misconception with this issue, is that most of us “forget” all the extra calories and binges we have and like to place blame elsewhere….obviously, it’s not our doing.  It must be something “out of control”…  What  is usually happening, is that we tend to “overdo” our choices; we stop measuring and tracking our foods and we aren’t as diligent about each morsel or bite as we were before.  You need to be diligent if you aren’t losing weight. Write everything you eat down…I mean EVERYTHING!!   If you are eating a low calorie diet and still aren’t losing weight (and maybe even gain weight); something isn’t right and it’s not your body.  It’s your choices and measuring and tracking.

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So now, what can you do to lose weight instead of the above issues?

#1: EAT!!!! Don’t do the ultra low calorie diets, period!!! Instead choose a moderate caloric diet and this can be trick to find at first but can help you if you’d like. (just message me below)  You’ll need to have your daily minimum of calories to be low enough on the success scale (so to speak!) and just above below your high end so you don’t see those inches adding up 🙂

#2  Consistency and time is your friend.  Stick with it and it WILL work!!   The secret (and most COMMON issue I hear these days) is if you are following a low cal or moderate cal diet and doing TONS of cardio and workouts; you are stressing your body and dipping below your BMR…which just means you are entering the “starvation” mode again and the body will stop losing and all the hunger and cravings kick in to “save your life”!! (which takes us through binges again and the weight goes UP because your BMR is low and now you just had a CRAP load of calories and fat) So stick to your moderate calorie food plan and don’t overdo the cardio so your body can continue to lose weight and help your metabolism.  A good rule of thumb is to lose about 1/2 lb or up to 2 lbs each week. (remember that week #1 doesn’t really count  because your metabolism was humming and the deficit was huge!)

#3: How to kick-start your metabolism again. First of all, stop skipping meals and making up for it in the evening; when you’re basically just going backward in your results. Make sure to space out your meals and snacks about 2-3 hours apart to get that body buzzing along again! Get started on your weight training. This is the one area that I notice first and I love it! Plan to eat within the first hour of waking and then plan snacks or meals after that.  (women: you will NOT look like a man!! Your body isn’t made that way anyway!

I know many of you spend countless hours doing cardio machines, workouts etc and don’t see much change.

#4: Think “lifestyle” and not a quick fix!  Change your lifestyle so that the habits can remain all the time.  You can eat clean and follow a good caloric guide and enjoy lasting success.  Yo-yo dieting is not helpful to our bodies and now you should understand more on this issue and why it happens.

#5:  Be “REALISTIC” when it comes to your results. If the scale isn’t budging and you say, “but I’m following the low cal/high intensity workouts.” Probably not as good as you imagine 🙂

#6: Lastly, if you really are following the low cal plan to the “t” then you should most likely raise your calories to a more moderate cal diet instead.  This will allow your body to naturally raise your BMR again. You may gain some fat pounds back but I recommend you still stick to it and it will come!

 

 

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LOSE WEIGHT FAST!!!! And other claims….

LOSE 20 LBS IN 6 WEEKS FLAT!!

LOSE WEIGHT FAST!!

MIRACLE FAT LOSS!!

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We’ve all heard these claims before; the “fat burning pills”; “HCG diet” and thousands of other unhealthy diet claims out there.  These all claim to help you lose fat and weight SUPER fast!  What they are really doing is selling you a piece of crap and then they tell you to follow their ULTRA low-calorie diets. They claim you are going to lose so much weight…and ARE you going to lose the weight  on these super low calorie diets?

Duh!

At least for a short period of time, and then you are likely to gain it all back and then some!!! 

This happens in the diet industry as well as those training for extreme fitness competitions. The competitors are given super low diets to lose weight fast; and they succeed in that. But usually after the competition is done, and since they’ve been on such a restricted calorie and nutrient diet; they balloon up when they return to “normal” eating and gain all the weight back.

This is typically referred to as  “The Starvation Effect”.

Are you someone who has lost weight before and eventually gained it all back (and then some) and then hit a plateau? So many of us suffer this fact since we’ve followed a super low calorie diet; and then BOOM! our body just STOPS losing weight.

I see you nodding out there! 😉

This can be sooo frustrating! Especially for those of you who tell me you are barely eating anything and still not losing weight! Another issue I hear from clients is that they are eating SUPER clean foods and exercising like a fiend and the scale is just not budging!

These are real claims and these people know their bodies and they know that if they eat more, they will gain weight.  There is an explanation for all of these issues and let’s visit what is occurring. For reference sake, when I say “A super low calorie diet”, I mean something that ranges from 500-800 calories a day.

The “HCG” diet says to eat 500 calories a day…What????  I would NEVER be able to even visit this low range each day and yet people do…and they WILL lose weight initially.  This is the “exciting” part of the diet. Weight loss starts to happen in a fast and significant way and they become “believers” in the plan…

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Until…

the body kicks into gear and sees you are not getting enough calories to sustain.  Bottom line; your body needs a certain amount of calories every day to function normally…regardless of any workouts or activity.  This is just your “caloric base” or “BMR”…this is just for survival.  Since you are not getting enough calories to sustain the basic daily functions; your body goes into protection mode and lowers your BMR. What does this mean? It means you stop burning as much as you used to.

Here is what happens to your body when you go on a super low calorie diet and don’t get in enough calories to sustain your daily energy:

#1  Your metabolism slows. you may have less energy and you may not even notice it enough yet.

#2  You become HUNGRY!!!  This, again, is your body’s way of telling you to get some food in so you don’t die! (hey, it’s actually trying to help us!)  At this point, you start to think about food ALL THE TIME!! And not just any foods; you will crave high calorie, high sugar and high fat foods. Your body is again, trying to save you from dying of poor nutrition and these foods that you are craving will solve this issue FAST! 😉

#3  Fat Gain when you stop your low calorie diet and go back to your normal way of eating.  This goes back to #1 when your BMR has dropped below your normal rate and although you are eating your “normal” amount of calories and foods; you are not burning as efficiently so the body stores the excess as FAT!

Then what typically happens? We binge when our cravings get to be too strong to overcome and then we feel like we have zero “will power”…there is no such thing! It is all for survival and your body’s natural response to the sudden changes.  We tend to go into cycles of “bingeing” and then “restricting” to make up for the extra calories, right?

Wrong!

You will start to put more weight on when you are in the binge phase versus what you lose when you are in your restricted phase. This is compounded over time and we start to gain more weight. (did I hear you say, it’s cuz you’re getting older and that just happens???)

Now, we’re getting into the REAL problems! Tomorrow, I’ll visit some misconceptions that I hear about these and related issues (have you said any of these?).

**If this sounds like something you have been struggling with and you are not sure how to change it and make your body work FOR your success again, let me know. I have a new support group starting soon that will teach how to best balance your caloric needs with the ability to LOSE fat and stop the yo-yo cycle.  Send me an email if you’re interested:  www.spazzykay@gmail.com

 

Become Your Own Boss and Get In Shape Too!!

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Here we are in a NEW YEAR, with NEW GOALS and NEW EXCITEMENT and DRIVE.

I find it sad that most people start off the year with a list of goals to hit this new year and before month 2 comes around; they have already given up.

Why do they give up? Mostly because they weren’t truly invested in their goals, they didn’t have their priorities in order or they just didn’t know what they were doing and felt lost and confused.

I don’t want you to repeat this pattern any longer. I used to suffer right along with everyone else on this style and then decided that since it wasn’t working; I would dive into drastic and unrealistic habits since I was losing hope of any other way.

You have to change YOU first!!

Gasp! Are you shocked? Are you cussing me out? Well, too bad cuz it’s true.

Get your mind right and the rest starts to fall into place because you now “GET IT” and use the best habits and tools to make it succeed. Another sad statistic is that 9 out of 10 people NEVER get this.

NEVER!!!

So, 80-90% of you are sitting there, unhappy and miserably comfortable in the same place. Kind of like a lumpy sofa or pillow…that’s sad.

I am offering you a different option this year. Normally our goals revolve around 2 huge topics; Fitness/weight loss and financial security.  What if you could start up a business with low investment; all the tools and trainings you need; high returns (if you do the work) and keep yourself fit and healthy along the way?

I am looking for super motivated people who are looking to add some fun and freedom into their lives. No time clocks, no travel time, no “boss”…

But, you have to be willing to show up and do the work and learn to grow along the way. It’s not easy but it’s definitely worth every second of your time and energy! And if you find you aren’t happy with the decision within one month; you can get your refund! What type of business loan or franchise can offer this up for you? NONE!

Here’s the lowdown:  Fill out this application and read the following pieces of info today;

https://kathyprofitness.wufoo.com/forms/quoyjx1lnqp1k/

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Q: How much does it cost to become a Beachbody coach?

A: There is an initial $39.95 fee and then a monthly charge of $15.95 for your hosting fees for the 2 websites that Beachbody gives you as well as a monthly subscription to Success Magazine.

Q: How much time do I have to dedicate in order to be a Beachbody coach?

A: It all depends on what you want to get out of it!

Q: What are some of the benefits when I become Beachbody Coach?

A:  You have the opportunity to help others get into shape and live a healthier lifestyle.

  • You receive 25% off all Beachbody products.
  • You own your own online fitness and nutrition store
  • You are not responsible for shipping or inventory.
  • You have UNLIMITED income potential.
  • You are a personal business owner.
  • You are connected to a network that won’t let you fail
  • You can earn free SUCCESS CLUB TRIPS 🙂

Q: Do I have to have a great transformation to become a Beachbody coach?

A: No!  You have to have a passion for helping others and the desire to succeed.  I know many coaches who have become coaches right as they are starting their first program!  You are able to relate to others and go through your life transformations together  One of the benefits of being a coach is getting Shakeology at 25% discount!

Q: What if I’m not very knowledgeable about fitness?

A: This is not a problem!  There are plenty of tools in the coach online office that will help you out.  We also have an amazing team of coaches in Team Crush-It that will help teach you everything you need to know to become a great coach.

Q: Will I get the proper training?

A: Beachbody has excellent training programs included in our Coach online offices, we hold monthly Coach Training groups and mentorships and one on one support that will help you grow into an amazing coach and leader.  You will learn about this when you sign up as a coach. We will help support you and teach you the plan!  We as part of Team Crush-It are all in this to help you learn the business!

Q: Is the Coaching Opportunity open to anyone outside the US?

A: Yes in Canada!

HAVE YOUR COACH SIGN UP FEE WAIVED BY PURCHASING ONE OF OUR CHALLENGE PACKS WHICH CONTAINS THE WORKOUT PROGRAM OF YOUR CHOICE + 30 DAY SHAKEOLOGY + 30 DAY FREE CLUB MEMBERSHIP + TRAINING + SUPPORT = SUCCESS! 

 

Standing Up for YOU!

Do the words “intense”, “obsessed”, “not normal”, etc describe you?   I found that these words were used quite often when people were talking about some of my habits and goals.

1016114_10202983231602180_1638285809_nI used to think it was a “bad” thing or something that made me very different from the rest and I was half right….                        it DOES make me different but not in a “bad” way.  If we were all the same, how boring would our days be? Seriously, when I talk to someone who sounds JUST like me, I’m amused at first but then start thinking to myself, “I already know all this” and I need someone who thinks a bit differently to weigh in.

So if you feel like you are standing out in the crowd, be PROUD!! (I know, that was a rhyming sentence and kind of annoyed me too!)  I no longer feel the need to explain why I’m different or do specific practices and have a strong willed follow through…

I just smile and stand proudly in it all.

What about you?

What do you feel you possess that is different from the mainstream?  How could you hone it and make it work for you? Goals are great and finding your niche is even better.

I am definitely on a HUGE quest this year in my goals for financial growth, continuation in my fitness goals and health goals, as well as some fun plans with my loved ones.  I have felt this burning desire to achieve more and more each year and these past 2 years have taught me more life lessons than I ever expected.

I will share in my blog this month what exactly we have learned, how we have coped through the trials and what I believe is possible for the future.

Get out there and prove yourself right and any naysayers wrong. Yes, you most definitely CAN!!!