Weight Loss 101: Supplements

This is the 4th installment of my (hopefully) practical "Weight Loss 101" series. Today, I want to talk about supplementation, and, then, early next week, I'll finish the series off with an entry on dining out and also a discussion of exercise.

Ok, supplements. Look, in my opinion, 99% of supplements are basically worthless. I'm fond of saying Americans have the most expensive urine in the world. We spend a ton of money on these mostly worthless products because we are looking for a "magic bullet" which will allow us to lose weight and feel better without having to do any hard work. Newsflash: this magic bullet doesn't exist, so stop making the manufacturers and distributors of these products rich, and your urine all different shades of yellow and orange.

With the above being said, there are some supplements which have both scientific and anecdotal support in terms of being of some value. Here they are:

1. A multi-vitamin tablet

2. Fish Oil: fat loss and anti-inflammatory benefits

3. Vitamin D: this is the hot new supplement...we don't get enough sunlight, so pick up some Vitamin D3 (stay away from D2). Also helps with absorption of calcium.

4. A greens supplement such as Greens + or Biotest's "Superfood": if you have a hard time getting in enough fruits and veggies, these are nice option

5. Creatine: this is more targeted towards hard training males interested in enhanced muscular strength and lean body mass

6. Glucosamine and chondroitin for joint health

7. Protein powder: great way to get the additional protein so many of us need...add to shakes, oatmeal, etc.

8. Digestive enzymes and probiotics (enzymes before you eat and probiotics after): many of us have a hard time digesting certain nutrients and this stuff helps

9. Metamucil (or something similar) for extra fiber and digestive health

10. Caffeine: has a thermogenic fat loss effect, especially if you are not one who typically indulges in caffeinated beverages.

There. That's it. As for amounts of all of this stuff, you'll have to figure that out on your own (I guess I could have done it for you but I'm lazy). Do a little research, or simply go by what the manufacturer, a dietitian or doctor recommends.

Anything else you see in a "nutrition store", on the Internet, at the grocery etc. is a waste of money. Also, keep in mind, the supplements recommended above are PROGRESS ENHANCERS...NOT PROGRESS STARTERS! If you are not adhering to your weight loss calorie recommendations and choosing nutritious foods, these supplements are not going to make a difference. I see this all the time. People have a medicine cabinet that rivals what you would see at a nutrition center and are 30 lbs. overweight-they are seeking a magic bullet and don't want to do any of the hard work.

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Weight Loss 101: Meal Frequency & Timing

In part 1 of "Weight Loss 101", I discussed the most important topic of this series, establishing your weight loss/fat loss calorie requirements. In part 2, I talked about food selection guidelines. In this installment, I want to discuss meal frequency, timing, and related issues.

Meal frequency, how many times to eat each day ("feeds"), the timing of your meals etc. is a controversial topic. Some experts will tell you it doesn't matter how you break your calories up-whether it be over 1 meal or 10- and that total caloric intake is the only thing you need to consider. Other experts will tell you eating every 2-3 hours, multiple times (6 or more) throughout the day is of vital importance if you want to successfully lose weight. Then there are experts who advise eating a certain number of grams of all the macronutrients at certain times each day. If can be head spinning trying to sort through all this, but it doesn't need to be all that difficult.

Well, here is my take: ideally, yes, you should definitely try to eat multiple smaller meals throughout the day, never going more than 3 or 4 hours without getting some calories in your system. HOWEVER, you are not going to sabotage your weight loss efforts if you don't. Yes, I do think eating more frequent and smaller meals throughout the day can accelerate your success and make your success more sustainable, but, the most important thing is not to exceed your weight loss calorie limits.

Why is it important to eat multiple smaller meals throughout the day? Here is some information I found from another website (liveleantoday.com) which pretty much sums up why eating more frequently and splitting your calories up over many meals is optimal (but not required):

"When you eat food, your blood sugar or blood glucose levels rise. Insulin is secreted by your body in response to food in the digestive system. As time passes, insulin drives glucose into the body’s cells and out of the blood stream. Both insulin and glucose levels decrease. This simplified version of the process takes place each time food in consumed and is considered to be a normal and healthy function of the digestive system.

This process can become unhealthy when an individual consumes 2 or 3 larger meals a day and fasts for four or more hours in between meals. Eating in this manner, allows blood sugar and insulin levels to spike very high after the meal is consumed and drop very low after several hours of fasting. This can result in hypoglycemia or low blood glucose levels.

Symptoms of hypoglycemia can be irritability, confusion,

hunger, sweating, and palpitations to name a few. Ideally, it is advantageous for insulin and glucose levels to remain relatively steady throughout the day. Eating five smaller meals throughout the day minimizes the high spikes and low drops in glucose and insulin levels. In addition to avoiding symptoms of hypoglycemia, smaller meals help to decrease cravings or mood swings. Smaller meals also help you to avoid overeating at mealtime."

So, you see, it has a lot to do with keeping your blood sugar and insulin secretion "in check". By keeping blood sugar and insulin levels steady, you have a better chance of not getting overly ravenous and overeating. Furthermore, I also feel eating more frequent, smaller meals allows you to optimize and take advantage of the thermic effect of feeding (TEF), which is the number of calories your body uses to break down and absorb the food you eat. The more frequently you eat, the more TEF and the more calories you burn through this process.

Let's move on to timing of meals. Look, I'm not gonna make this overly complex. My audience is mostly 8-5 (if you are lucky) professionals with family and social obligations. I'm not going to bombard you with "minutia", and have you try to eat a certain number of grams of specific macro and micro nutrients at certain times throughout the day. You have enough on your plate with keeping track of calories and making highly nutritious selections. All I'll say in regards to timing of meals is this:

1. Eat breakfast: don't make excuses why you can't or won't. Get up 15 minutes earlier or prep your breakfast the night before. If you are not a "breakfast person" or if you are "not hungry in the morning", you need to become a breakfast person and/or find foods which you can get down early in the morning. Eating breakfast sets the tone for your day, gets your blood sugar steady, and generally gets you off on the right foot. Also, if you refer back to part 2 of this series, you'll notice I recommended eating carbs with breakfast, as your body is in a state to handle them well.

2. Get a good mix of protein and carbs within an hour after your workouts. Take advantage of this "window" of time post workout. Again, your body is in a state to handle carbs well after a workout because your glycogen stores are depleted and need to be replenished. Also, this post-workout "feed" goes a long way in helping you to recover from the stress of a hard workout.

I like post-workout smoothies or shakes for a quick meal I can take with me on the go. You can

buy these pre-packaged, at your gym (ask for the nutrition info) or make your own. If you make your own, make it before hand so you can easily get to it after your workout. I like this:

8 oz. skim milk

1 scoop vanilla protein powder

2 oz. strawberries

2 oz. blueberries

2 oz. raspberries

The little drink above is under 300 calories and packs a great post workout nutritional punch.

3. Limit your late afternoon and evening meals to lean proteins, good fats, fruits and veggies...try to avoid starchy carbs at these times of day. Once again, starchy carbs are best consumed in the morning, late morning, and post-workout. So, cereals, breads, pastas, oatmeal etc. (again, see part 2 for recommended starches) should be eaten with breakfast or post workout.

That's all I have for this installment. I hope this series has been beneficial and, most importantly, practical and easily understood to this point. Next time, I'll talk a bit about supplements (most are worthless by the way). Now, go put some of this information into action!

Also visit us at http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Weight Loss 101: Food Selection Guidelines

In part 1 of Weight Loss 101, I covered the monumental importance of establishing your weight loss calorie requirements, how to do so, etc. Once again, establishing your weight loss calorie requirements is not an option-it is a neccessity. In this installment, I am going to talk about food selection guidelines.

Once again, simply choosing foods from the recomendations below is not enough. You also have to quantify how many calories are in a serving (I prefer to quantify this in 1 ounce portions) and make sure you do not exceed your weight loss calorie limits. Use http://www.calorieking.com/ to do so. Make a database on your computer or mobile device for quick reference.

The foods listed below are broken down into 4 catergories: proteins, fats, fruits/vegetables, and starchy carbohydrates, in order of importance (in my opinion). All of the foods listed are highly nutritous and supply your body with high quality macro and micro nutrients to fuel a healthy and high performance lifestyle. Furthermore, the majority of the foods listed also have a high Thermic Effect of Feeding (TEF), meaning your body will expend a lot of energy digesting and absorbing these foods. This is not meant to be an "all encompansing" list. I'm sure I've left out plenty of highly nuritious foods, but, I did my best.

The vast majority of your daily allotment of calories (established in part 1 of Weight Loss 101), should be consumed from the following sources:

Proteins

FISH: anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, wild salmon, sardines, swordfish, tuna, sushi

SHELLFISH: clams/mussels, crab, lobster, oysters, shrimp/prawns

POULTRY: skinless chicken, ground turkey (extra lean), turkey breast

MEAT: buffalo, filet mignon, flank steak, ground beef (>93% lean), ham (96% fat free), London broil, pork loin (lean), top/bottom round, venison

LEGUMES: black beans, red beans, soybeans (edamame), lentiils

DAIRY PRODUCTS: cheese, egg beaters, egg whites, milk (skim, fat free), yogurt (low fat, low sugar...preferably plain)

PROTEIN POWDER: I like Champion Nutrition, Beverly International, Biotest and EAS brands.

Fats

OILS&SPRAYS: canola oil/spray, coconut oil, enova oil, fish oil, flaxseed oil, "I Can't Believe It's Not Butter" spray, extra virgin olive oil/spray

VEGETABLES: avocados

NUTS: almonds, cashews, macadamias, pecans, soy nuts, walnuts

SEEDS: pumpkin, sunflower, flax

Fruits & Vegetables

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach, "broccolini"

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes

FRUIT: all fresh fruits (particularly any type of berry)

Starchy Carbohydrates

BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)

CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)

STARCHES: brown rice, whole wheat pasta

If you put the four categories above into a pyramid, proteins would be at the top of the pyramid (most desirable and "choose often") and starchy carbohydrates would be at the bottom (least desirable or "choose sometimes/sparingly"). Please don't read this as "DON'T EAT CARBS". That is NOT what I'm saying. Despite some other claims and opinions to the contrary, you do need carbohydrates, especially if you are training and exercising (which you should be). However, most people need to drastically reduce (not completely eliminate) carbohydrate intake, especially starchy carbs. The best time to consume carbohydrates is (1) In the morning with breakfast (particularly starchy carbs) & (2) After your workouts. At these times, your body is best suited to "deal with" carbs. I'll spare you overly scientific explanation of this...hormone manipulation, glycogen stores etc...just take my word for it, ok? :)

Now, it is not realistic to make perfect food selections from the lists above all the time, and, yes, everyone needs a "treat" and some comfort food here and there (1 or 2 times per week). If you are going to eat "off the list", and consume junk food, just make sure you quantify the calorie intake and don't exceed your weight loss calorie limits...again, this is the most important thing. Eating off the lists above has less to do with losing weight and more to do with providing your body with high quality fuel. So, if you "fudge", just fudge intelligently and at least make sure it fits into your overall weight loss/fat loss calorie structure. The same can be said for alcoholic beverages: if you are going to drink, do the research in regards to calorie content and fit the booze into your calorie structure, making sure not to exceed your limits.

Now, you'll notice I didn't make percentage recommendations for protein, fat and carb. You have enough quantification on your hands with keeping track of the calories. No need to make things anymore tedious. Again, look at the food categories listed above as a pyramid: choose most of your calories from the top and middle of the pyramid (healthy proteins and fats), and less from the bottom of the pyramid (starches). Again, your carbs should generally be consumed in the morning and post workout. If you are the type who really wants percentage recommendations, particularly on carbs, I'd suggest 20-30% (more towards 30% on days you train really hard) of your daily intake from carbs. So, if you are a 150 lb. female and require 1440 calories per day for weight/fat loss, no more than about 300-450 calories per day from carbs (between 75-115 grams of carbs daily if you want to keep track). The rest should come from healthy proteins and fats from the list above.

That about does it for this installment of Weight Loss 101. Next time, we'll discuss how many times you should eat per day (or "feeds"), as this is controversial area (but doesn't really need to be...it is minutia).

Weight Loss 101: Determining Your Weight Loss Calorie Requirements

While there are a number of reasons many people struggle to lose weight, I feel general confusion is the biggest barrier people face. Simply, people just don't know where to start.

We are inundated with weight loss information, most of which seems to contradict itself, each and every day from our doctors, the media, television infomercials, bloggers, fitness trainers, etc. One day we hear carbohydrates are the enemy. The next day, we are told to stay away from fat. The day after that it's "carbs are ok as long as they are the right ones". Then we are told "calories are the only thing that count", followed up by "you don't have to count calories to lose weight." Then we get the message that as long as we stay away from sugar, we should be just fine. Then we hear we can incorporate sugary foods as long as it is in moderation. Oh, wait, vegetarian is really the way to go...or was it eating raw foods? Ah, screw all of it...as long as you get to the gym 3 days/week, you should be fine and you don't have to worry about what you are eating.

I think you get my point. It is hard to know what to believe, what not to believe, and where to start. Given the information overload regarding weight loss, I wanted to provide a resource which simplifies and "stream lines" everything...welcome to my "Weight Loss 101" series.

There are thousands upon thousands of weight loss oriented products and services out there. If you actually had the time and desire to sift through all of these weight loss services and products, what you'll find are a handful of basic principles which are universal to weight loss success (or lack thereof). Well, let me save you time and $ and let's get to the meat and potatoes. Let's disregard the "methods" and focus on the principles.

In order to lose weight, the first-and most important-thing you must do is establish, adhere to and not exceed your weight loss calorie requirements. Yes, despite what some may say, CALORIES do count. Not exceeding a certain calorie limit, day in and day out, is going to account for 90% of your success when it comes to weight loss. I don't care if you are eating the most nutritious foods on earth: if you are eating them in excess of what your body needs to maintain its weight, you are not going to lose weight.

Well, if this is so important, how do you come up with your weight loss calorie requirements? Easy.

1. Multiply your current body weight by 12

2. Subtract 20% from that figure

Example: if you are 150 lb. female who wants to lose weight, you require roughly 1440 calories daily to start seeing weight loss. 150x12=1800. 1800-20%=1440 calories.

Now, you could go out and spend a bunch of money getting your resting metabolic rate tested, but I can tell you from experience the figures derived from the little formula above will be comparable to whatever those tests reveal...within 5% high or low.

Now that you have your weight loss calorie limits established (that was the easy part), it is up to you to put those figures into action. You absolutely have to get in the habit of keeping track of how many calories you are consuming throughout the day, and, when you meet your limit, you are done. You need to keep a running total as you go. Use your cell phone, your computer, a pen and paper, whatever. Just do it. This means you have to read food labels, measure out serving sizes, weigh your food etc. You have to be precise.

Also, you need to differentiate between hunger and appetite, and you also need to be aware of the fact you-and others-often eat for emotional reasons (you had a bad day at work so that pint of ice cream will make things better) or in certain situations (while watching television). Very few people will ever experience true hunger, where their health is in jeopardy due to lack of nutrition. Most people have a gigantic appetite, fueled by emotional factors or certain environments, social situations, or similar circumstances. Believe me, if you are getting between 10-12 calories/pound of your current weight, day in and day out, you are not hungry. You are getting plenty of food. You are not "starving", as many proclaim when they actually exercise some restraint. Just keep this mind. I tell my clients to make this part of their positive "self talk"..."I'm not hungry, I just have an appetite which has been fueled by years of overeating, and overeating for the wrong reasons."

Get yourself a food scale...I'm telling you, it's absolutely necessary to make this process "doable". Using an online nutrition database, where you can look up the calorie content of the foods you eat, is also necessary in my opinion. You'll need this as an adjunct to the food labels you see on most packaged foods. In addition to keeping daily tabs on running calorie intake, it is also a good idea to create a list of the foods you commonly consume (I'll make recommendations in later installments of Weight Loss 101), and the amount of calories contained per serving. I like to break things down by the ounce (again, this is where your food scale comes into play). This makes for quick reference and you won't have to run to the computer every time you eat something to see what the calorie content is. Hang this list on your fridge and make another copy to keep with you (put it in your phone or mobile device if you want...I do). As you start to lose weight, keep in mind you are going to have to adjust your calorie requirements downward, as there is "less of you", and you won't need as many calories (although you should never go lower than a 1200 calorie diet for any reason).

Yes, THIS IS A JOB! It takes sacrifice, discipline and planning. It can be tedious for the first few weeks until it becomes a part of your life, which is the ultimate goal. There are no shortcuts here. If weight loss is primarily a matter of input vs. output, it is hard to have success if you don't know what your daily input is. If you go out to eat at a restaurant, yes, you are going to have to do a little research beforehand and choose foods that fit into your calorie structure. Again, this takes sacrifice and effort. This is unavoidable. Don't make excuses as to why you can't do this.

I chose to cover calorie requirements first because it is that important. In future installments of Weight Loss 101, I'll cover a bunch of other stuff: food selection, how many times to eat per day, carbs/fat/protein, etc. However, if you don't get this first part right, the rest of stuff I'm going to present isn't going to make a difference. Every topic that follows this one in the Weight Loss 101 series is meant to "accelerate" (not start) your weight loss...but only if you get this first part right. In fact, if you completely ignore everything else that follows in this Weight Loss 101 series, you'll still get results if you honestly adhere to your weight loss calorie requirements. Are you getting the message that establishing and adhering to your calorie requirements is REALLY important yet? :)

In the next installment, we will cover food selection recommendations. Stay tuned! Now, go buy a food scale, check out http://www.calorieking.com/, and start tracking your calorie intake!

Hiring a Personal Trainer (podcast)

Thinking of hiring a personal trainer? Don't go about it hapharardly. There is a laundry list of things you want to look for in a personal trainer before you hire them. Listen to the podcast to find out which qualifications and skill sets a good personal trainer should posess.

HIRING A PERSONAL TRAINER PODCAST

Essential Tools for Fat Loss

If you are truly serious about losing body fat, the first thing you must do is establish your fat loss calorie requirements (the number of calories you need to consume each and every day in order to start losing body fat). This is rather easy to do:

1. Multiply your current body weight by 12
2. Subtract 20% from that figure

Example, if you are 150 lb. female who wants to start losing body fat and body weight, your fat loss calorie level (not to be exceeded) is 1440 calories daily (150x12=1800; 1800-20%=360).

Now, once you've determined your fat loss calorie requirements, you need to put these figures into action. This means you have to track and quantify the food you eat each and every day in order not to exceed your limits. THIS IS ABSOLUTELY NECESSARY! Yes, it is tedious, and is basically a part-time job, but it is necessary if you really want results. Fat loss and weight loss comes down, largely, to input vs. output...if you don't know what your input is, how can you expect to get results?

Two tools that are absolutely essential to make this process easier are a food scale and an online calorie tracking system (which will allow you to look up the calorie content of the foods you eat). A food scale can be purchased at any number of retail stores (I got mine at Bed, Bath, and Beyond) or online for about $30. I'd recommend one which has a digital read out and that is accurate to an eighth of an ounce. As for the online calorie tracking system, I cannot recommend http://www.calorieking.com/ enough.

In the last 7 days, I have lost 11.8 lbs., and these two tools have helped me tremendously. For the exact system I used to achieve these phenomenal results, click on the banner below:

Podcast: Strength Training vs. Resistance Training

Strength training, resistance training, weight training, weight lifting, "working with the weights"...all these terms describe essentially the same thing, right?? Wrong.

In order to give yourself the best chance to succeed at improving your muscular fitness and reducing your body fat, you need to be STRENGTH TRAINING...and, YES, there is a difference between strength training and weight/resistance training. Listen to the podcast to hear about the essential principles and guidelines you need to be applying in order to strength train most effectively.

Click Here to Access Podcast

How to Lose Weight

My collegue and asssociate Mike Rousell, creater of the Warp Speed Fat Loss program, recently wrote a great, no nonsense article on how to lose weight. Read it carefully and see which of Mike's stragagies you've been applying correctly-or incorrectly-in your own attempts (past or present) to lose weight. Enjoy!

PJ Striet

The Wrong Way To Lose Weight
by Mike Roussell PhD(c)

There are many different ways to lose weight – some ways are very good and some days are very bad. In this article we will look at four wrong ways to go about losing weight and then six effective fat loss strategies that you can use to increase not only your fat loss but the rate in which you lose weight.

First, let’s look at the wrong ways to go about losing weight:

Focus on Creating an Energy Deficit by Reducing Calories - You need to create an energy deficit but reducing calories leads to the slowing of metabolism. It is important to focus on increasing energy expenditure AND reducing calories (slightly).

Removal of Dietary Fat - Despite all the advances in science many people still believe that absolute reduction of dietary fat is the key to losing body fat. This is not the case.

Relying on Weight Loss “Gimmicks” - Eating Cabbage or Grapefruit at every meal to lose body fat isn’t smart. These “diets” rely on absolute caloric restriction to elicit temporary fat loss not some special characteristic of the “gimmick food”.

Believing Some Chinese Tea Will Make You Thin - These webpages are ALL OVER THE PLACE. People don’t make 1,000s of webpages selling a product unless people are buying the product. There is no magic tea from China that will help you lose weight. Green Tea can help (but you need to drink A LOT). Ignore the celebrity “endorsements” skip the magic tea.

Now that we got that out of the way, let’s look at six strategies that you can use to start losing weight right now. No fluff. This is what you need to do.

Limit your intake of rice, sugary drinks, potatoes, bread, etc to directly after your workout. This takes advantage of a biochemical window in which your body is put in a state to better process these types of foods instead of having them lay the foundation for another layer of body fat.

Increase your intake of green leafy vegetables (preferably to every meal). Green leafy vegetables have a ‘volume advantage’ meaning that you get to eat lots of them without eating a lot of calories. This is a huge benefit when dieting as it will help curb your hunger.

Eat 5-6 times each and every day. Eating more often is a required habit if you want to lose a lot of weight. It will allow for better control over blood sugar levels, a constant flow of nutrients to your body throughout the day, and it will help curb hunger cravings because you will constantly be eating.

Eat more protein (every meal). Protein is your ace in the hole. It takes more energy to digest than other nutrients, supports the maintenance and protection of your lean body mass, and is a good replacement for carbohydrates as it is not a large stimulator of insulin which you need to control when dieting.

Participate in metabolically demanding strength training and interval training 3-5 times a week. Metabolic resistance training, categorized by short rest periods and sets of 8-12 reps will help you melt off the fat. Don’t be afraid to lift heavy weights just because you are dieting.

Rinse and Repeat (okay don’t ‘rinse’ but repeat these steps everyday and watch your pants fall off your waist).

There you have it – Four ways to completely sabotage your fat loss and six strategies to burn maximum fat. Now listen to step 6 and put them into action!

About the Author: Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint. You can learn more at WarpSpeedFatLoss.com Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Warp Speed Fat Loss.