Top 5 Ways to Lose Weight for summer, and keep it off year-round.
Losing those extra pounds can be challenging, but people who do get their weight under control have more energy, increased self esteem, and lower risk for diabetes, high blood pressure, heart disease, and other conditions. Have a super slim and sunny summer!
1. Don't "diet"
95% of all diets fail. Why? When you go on a low-calorie diet, your body thinks it is being starved, so it slows down your metabolism. Dieting can actually train your body to store fat more efficiently! When you stop any drastic diet, your metabolism is now less efficient, so you will tend to gain the weight back even faster, even if you’re eating less than before. With a low-calorie diet you also lose muscle and fat in almost equal amounts, but your rebound weight gain is all fat, not muscle, and this will slow your metabolism even more. Rather than a specific diet, reduce portions, eat more fresh and green foods and make food and lifestyle changes you can stick with.
2. Understand insulin and glycemic index
When you eat carbohydrates they are converted into one thing by the body: glucose (blood sugar). A chocolate bar, a bowl of pasta, or a cup of broccoli—it’s all converted into glucose because this is the basic fuel source used by every cell in the body to produce energy. Your body must maintain balanced blood sugar levels to prevent hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar).
Insulin is a hormone that responds to what you eat. It is responsible for the storage of the energy from all the foods we eat. When blood sugars rise suddenly, the pancreas releases insulin rapidly. You get a quick burst of energy, but most of what you’ve eaten will be stored as fat. When insulin levels are high, you store more fat; when insulin levels are low, you burn fat more efficiently. The insulin, trying to get blood sugar into a normal range rapidly, will cause sugars to be pushed into every cell, including fat cells. Some foods take longer to digest and allow blood sugar levels to rise more slowly, preventing insulin surges. Such foods are said to have a lower glycemic index. The glycemic index ranks carbohydrates based on their immediate effect on blood sugar levels. Any food that produces a rapid rise in blood sugar is called a High GI food. If you eat mostly high GI foods, your body is producing higher levels of insulin than if you were eating lower GI foods. Low GI foods support weight management and healthy blood sugar levels. Soluble fibre, like PGX can virtually turn a High GI food into a Low GI food by slow its digestion. Make a list of low GI foods you love and keep them on hand.
Increase muscle and energy with cardio and strength training at least 3 times a week. Walking, swimming and cycling are excellent choices but don't exceed your body's abilities. Increase your activity on a gradient so you don't end up unable to exercise at all. Remember, muscle burns more calories than fat so the benefits of exercise are double. Enjoy an encouraging video by Dr. Mike Evans called 23 1/2 hours. It will inspire you with all the ways exercise supports your health.
4. Up the fibre.
PGX is a unique highly soluble polysaccharide (fibre) blend that supports healthy blood sugar levels and makes weight management safe and easy. Research shows that consuming PGX with or before meals creates a sense of fullness that effectively controls appetite for several hours, making it possible to decrease food intake without experiencing hunger. PGX can also reduce a meal’s glycemic index by up to 50% contributing to healthy blood sugar levels and improving insulin sensitivity.
5. Increase your water intake.
Sometimes we eat when we are really thirsty. Stay hydrated. Most people who succeed at losing weight discover that having a good water bottle on the desk and in the car is the best way to remember to drink 8 or more glasses (or equivalent) per day.
It's true! Healthy and cookie can appear in the same sentence!
Satisfy your sweet tooth with this tasty and actually healthy cookie recipe from The Skinny Fork!
You an give in to your inner cookie monster without regret. It is completely possible! I know it seems rather oxymoronic to think of cookies as healthy but it's a fabulous thing to think of and know to be real. What it is really that makes cookies so unhealthy? Tons of sugar, oil, white flour, butter... all things that can actually be replaced!
The Skinny Fork recipe for Peanut Butter Oatmeal Cookies does just that: food substitution! For example, instead of butter or oil, you'll find this recipe calls for apple sauce!
Try this recipe and add a dash of PGX Daily Singles for an even healthier treat and that extra fibre kick!
Be held accountable on your weight loss journey with help from the PGX Program.
If you're new to the PGX community, you may not know that we offer a fantastic online support system via our PGX Program. It's the perfect way to reach your weight loss goals, regardless of if you've just started or are only 10 pounds away from your goal!
Designed by Master Motivator, Julia Havey, our program does not focus on regimented meal plans nor a restrictive diet. Rather, the PGX Program will help you achieve your goals, one step at a time, week by week, by addressing unhealthy lifestyle and eating habits, and implementing postive changes.
And best of all, the PGX Program is FREE!
So, what exactly do you get when you sign up? As a member, you will have access to the following:
Don't miss the feature on Kathy Smith and PGX on Entertainment Tonight and get your FREE DVD!
We're happy and excited to share the news! Kathy Smith will be appearing on Entertainment Tonight this lovely Friday evening. She's going to be sharing her tips to lasting health and talking about how PGX can help you get in the best shape!
To celebrate, we are giving away a FREE DVD of Kathy's 50-minute, total body workout. If you're strapped for time, don't worry! Her workout is broken down into five, convenient 10-minute segments that enable you to work at your own pace, giving you the freedom to customize your exercise routine!
Here's what Kathy has to say about exercise:
"Who says exercise can't be fast, fun, and fit into your schedule? I created this DVD to help you lose weight, get sculpted and feel refreshed in quick 10-minute segments. When you're crunched for time, try one workout as a fast and easy shape-up. Or combine all five for a total-body fat burning routine!"
The PGX Health Challenge has been extended till February 28th!
If you live in Burlington, Ontario, take the PGX Health Challenge from now until February 28th. Join Cedar Springs Sports Racquet and Fitness Club and enter the PGX Health Challenge today.* Already a member? Even better! Sign up for the PGX Health Challenge and start achieving your weight loss goals today!
After joing the PGX Health Challenge, points are awarded for working out, taking PGX, losing weight and losing body fat percent. Challenge runs from January 1st to February 28th, 2013. There will be a draw for prizes on March 2nd!
*You must be a member of Cedar Springs Sports Racquet and Fitness in order to enter the PGX Health Challenge. New memebers are welcome!