The Ugly Truth About Losing Weight

The Ugly Truth About Losing Weight

The weight loss journey is filled with happy moments, like stepping off the scale and seeing that magical number for the first time in years. But there are also many ugly truths about the weight loss journey people don’t often talk about. Here are 5 ugly truths about losing weight people don’t talk about and the silver lining.

1. Your Relationship will be Tested

Getting in shape makes you look better and feel sexier, but it may not strengthen your relationship with your significant other.  While your boyfriend or girlfriend may like your new look, he or she could also feel jealous or even threatened by the attention you receive.  A study from North Carolina State University in 2013 found while losing 60 lbs or more in 2 years or less often improved a couple’s relationship, the dieter’s partner would occasionally feel jealous or threatened.  The reason why your partner may feel this way is because they may fear there is a shift in balance in the relationship caused by your new body confidence. 

There’s a saying in the fitness world that goes “Couples who workout together, stay together.”   Going on a journey, whether it is a vacation or a weight loss journey, can create a stronger bond between couples when they do it together.  Additionally, success rates are much higher when your significant other is supportive in your weight loss process.   

Keep in mind your relationship with your friends may also changes as well.

weight loss can change your relationship

2. Friends (and even family) may try to sabotage your progress.

Once you start losing some weight, people, usually our friends and family, may feel threatened by your progress or subconsciously sabotage your progress .

“Why aren’t you more?”

“Don’t you like my cooking?”

“I made this just for you.”

“You are so skinny now… it’s okay to have another piece of cake.”

We have all heard those words before.

During your weight loss journey, the people closest to us may try to sabotage your progress.  They may try to get you to eat more or tease you.  Often times, they may do it out of love or even habit.  Imagine going to your parents’ house and Mom made your favorite dessert.  When you tell her no, Mom gets her feelings hurt and says, “But I made this especially for you.” 

Or, you are at lunch with your co-workers and they may tell you to “splurge a little… it’s only one meal.”  “Take a bite,” or “Just have another drink with us” can set you back tremendously in your weight loss journey. 

Friends and family may try to sabotage your weight loss progress

Here are a few ways to handle this.  If someone make a special meal or treat just for you, say,  “I really appreciate how you go out of your way to make such a special meal for me.  You have always been so supportive and welcoming when I come over.  Thank you again for always making me feel special by making my favorite foods when I come over.   I’m making an effort to eat healthier for my health and I am counting on your support as well.”  

Or tell them ahead of time you are coming over for a meal and offer to bring a something healthy over.  If you are going out to dinner, suggest a restaurant with healthy options.  If your friends try to peer pressure you, try this approach “I am making an effort to eat healthier.  You guys have always been such a great circle of support for me in the past, encouraging me when I am feeling down.  I am really going to need your support in my efforts to eat healthier.  Thanks again for always being there for me. ”

When you communicate in a way that puts their reputation on the line, they will want to live up to it and not disappoint you.   

If your friend and family continue to try to peer pressure you, then try spending time with them around non-meal time.   Go on walk together at the park.  Hang out and talk over afternoon tea.  Go window shopping and get some steps in at the same time.  Look for alternatives to going out for lunch or drinks.  When they see how great you look and feel, they may even ask you for advice!

3. Food Guilt is Real

During the weight loss journey, there will be times when you cheat.  I am extremely guilty of this. My moment of weakness often involves Domino’s pizza and that damn cookie brownie.  Cheat meals are a healthy way to balance out the junk food cravings with a relatively healthy lifestyle. 

There will be days when a cheat meal turns into a cheat day or even a cheat week.  Instead of beating yourself up and feeling ashamed and “worthless”, realize you are human and to learn to forgive yourself.

When I am having a bad day, I tend to emotional eat, usually involving pizza and red wine. Then the food guilt kicks in and I start the to shame myself for not having more self control. I’m telling you, that food guilt is real.

Learn to be compassionate to yourself and love yourself. Love everything including the love handles, the tubby (but cute) belly and everything in between. The first step to healing your body, as well as your mind, is to be kind to YOU, extra pounds and all.

Love yourself and be kind to your body

4. Loose skin after Weight Loss

When a person holds on to extra weight, the skin expands to make room for the growth. An example is when a woman is pregnant. If you have been holding extra weight for years, the skin has been stretched out for a long time and may have difficulty retracting fully. Additionally as we age, the skin loses elasticity and collagen, which also contributes to looser skin. So what can you do about it? Start by eating more foods with antioxidants and add in a collagen supplement to support healthy skin. Firming creams may have a temporary effect. For people who have alot of extra skin, medical skin treatments such as radio frequency or body contouring may give you longer lasting results. Surgically removing the excess skin is the last resort.

5.  You will learn there are no short cuts … It is a life style change.

Everyone wants a quick fix, but you will have an “ah ha” moment during your weight loss journey where you realize there are no quick fixes.  It is truly a lifestyle change, and even when you hit your ideal weight, you have to work at it in order to maintain it.  The good news is, when you do make the lifestyle change, not only do you look better, you also feel better too.  The benefits of eating clean and healthy changes all aspects of your life.  You will have more energy to do the things you love to do.  You feel stronger, lighter and ready to take on the world.  Your skin, hair and nails will look amazing because you are taking care of your body by eating real foods that are loaded with nutrients and antioxidants.  The best part is, it’s really easy once you learn how to make healthy food choices. 

The Silver Lining – You will Start Enjoying Your Workouts.

Seriously. When you first start your weight loss journey, you are carrying extra weight which is harder on you joints.  If you haven’t been active, your endurance is also limited, and your lungs may burn more than someone who is at a healthier weight.  Once you begin working out consistently, your body will adapt, lean muscles will develop, and endurance will improve.  What was physically challenging will be come easy.  You will feel light, be stronger, and begin to enjoy the physical challenge. As you pass each milestone, such as being able to do real pushups, you will have a more confidence in yourself, have a closer relationship with your body and feel amazing.  The post workout endorphins will also give you a feeling of happiness and a sense of accomplishment.

Dangers of Waist Training

Dangers of Waist Training

Kim Kardashian do it.  Nicole “Snooki” Polizzi do it.  But should you do it?  No, we are not talking about making a sex video.  We are talking about waist training.   There’s alot of people waist training but does it do more harm than good?  Here’s the real truth on waist training and why you shouldn’t waist train.

Dangers of Waist Training:  The Modern Day Corset

waist-training

For those of you who are not familiar with waist training, waist training is like the modern day corset.  The idea is to use the waist trainer to compress your stomach and reshape your waist to decrease the size of your waist permanently over time.  You wear the waist trainer for hours, even working out and sleeping in it.

The problem with waist trainers it not only can it be uncomfortable,it makes it difficult to take deep breaths and even may contribute to heartburn. “Your stomach might get pushed up beyond the diaphragm, which could cause reflex,” says Dr. Apovian. “If you’re wearing one and you experience those symptoms, that’s a definite sign that you need to loosen it or take it off.”

My Waist Trainer Review

 

By now, you have probably seen women working out with waist trainers on.  If you search Instagram under the hashtags #weightloss , there will be many pictures of women working out with waist trainers.  Wearing a waist-cinching device for a workout is a horrible idea.  It make it even harder for you to breath because of the restrictions on your rib cage and diaphragm.

Your digestive tract is also affected when you wear a waist shaper or trainer.   Your intestines are supposed to contract and move food along, but when one of the issues with wearing waist trainers is it compresses your intestines over a long period of time, causing the flow of digestion to be slowed or even stopped.  This lead to problems like abdominal discomfort, bloating and gas.  This is definitely not a sexy problem to have.

Sitting in a waist trainer can lead to a condition called meralgia paresthetica, from your nerve in your legs being compressed.  This leads to tingling, numbness and pain in your legs.  Even wearing it for a few minutes, I was able to feel the negative effects of the shaper.  I felt some tingling in my legs, and I felt like I was losing circulations.  It’s like putting rubber bands around your upper thighs and tightening them when you sit down. This rubber band effect can also decrease your circulation and lead to blood clots. When you sit in shapewear, those genetically prone to varicosities can develop varicose veins and lymph congestion, which appears as swollen ankles.

The bottom line, the best way to get a trim waistline is through proper a proper diet, nutritional whole foods and using exercise to reshape your body.  It may be tempting to follow this waist training fad, but imagine the damage you are causing to your body in the long run.  How we take care of our bodies now will affect how well we age.  I know there is alot of pressure to look thinner, to have a slim waist and the hour glass figure.  But if you abuse your body and cause potentially permanent damage to it, you could greatly affect your quality of life, especially as you age.  My parents have had health challenge which impaired their range of motion as well as their quality of life.  Seeing their suffering and pain has made me realize how important it is to be healthy, not just so we look good in a swimsuit, but so we can have a high quality of life.  So I urge you to take the pledge to life a healthy lifestyle, and through healthy food choices and exercise, you will get that sexy healthy body you want.  =)

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I’d love to hear your thoughts on waist trainers.  Feel free to share with me your thoughts in the comments below.

 

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Why You Should Not Calorie Count

Why You Should Not Calorie Count

To count or not to count… that is the question.  I firmly believe If you are trying to lose weight, you should not calorie count because it could could be hurting your weight loss progress. With all the fitness bands out there like Fitbit and apps like Myfitnesspal, calorie counting is very popular. But just because it is popular doesn’t mean it is helpful towards your weight loss journey.

I recently tested out Myfitnesspal, after hearing many of my clients using it. Here is what happened…

I WAS OBSESSED WITH COUNTING CALORIES AND FOOD! All I could think about was what I ate, how many calories it had, what I can eat next, and how soon until my next meal. Food became an obsession. I was stressed over what I can eat and couldn’t eat. Because I couldn’t eat certain foods (because they were too high in calories), I started thinking about it, and stressing over it… and of course, stress leads to binge eating. Needless to say, counting calories did NOT help me lose weight. It took dieting to a whole new level … I became OCD with food. I thought about

After 4 days, I came to my senses and deleted the app. Here’s what I learned.

1) Calorie counters are great to teach you the calories of certain foods that you didn’t think had much calories… fyi, red wine has about 100 calories in a 4 oz pour. Who knew??

2) Calorie Counters help you understand what proper portion sizes are, since you have to track portion sizes along with logging the actual foods.

3) If you have a tendency to be obsessive, STAY AWAY FROM CALORIE COUNTERS. It will cause you to have more cravings, since you are constantly thinking about food.

If you can use a calorie counter and not obsessive over food, fantastic! If you are like me, here is a great alternative. Use a food diary instead and write down your meals. It causes you to stay accountable without going overboard. Writing it down and reviewing it daily gives you an idea what you are eating. I recommend writing down the emotion you are feeling before and after eating. This will help you figure out why you are eating certain types of foods (sweets, salty…etc) and if you are truly hungry, bored, or if you are eating because of a particular emotion. For most of us, eating is caused by an emotion, filling a void or using it as a reward to make us feel better. Aim to use other ways to reward yourself instead of food. It could be a relaxing walk with friends, taking a long bath, or reading a good book. Developing healthy habits is the key to successful weight loss.

What are you thoughts on calorie counters? Have they helped you or hurt you? I’d love to hear your thoughts!

Connect with me on Social Media. =)

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30 Ways to Burn 300 Calories

30 Ways to Burn 300 Calories

Summer is around the corner and it is time for bikini season.  It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops.  If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you.  Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.

 

Remember:    One pound of fat is 3500 calories.

The goal is to lose fat and keep lean muscles.

 

Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight.  It’s as easy as that.  Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.

 

30 Ways to Burn 300 Calories

 

1. Sit Up Straight 

When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.

2. Eat Breakfast

Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.

3. Don’t Peel Your Fruits And Vegetables

The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.

4. Chew Your Food

Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.

 

burn calories fast

5. Drink More Water

Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.

6. Get More Sleep

Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.

7. Eat 4-5 Small Meals

Smaller meals are easier for the body to digest and helps increases your metabolism.

8. Relax

Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.

 

Download your FREE  “30 Ways to Burn 300 Calorie” Report.  Just tell me where you want me to email your free report.

 








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Avoid Weight Gain During The Holidays

Avoid Weight Gain During The Holidays

During the holiday season, there are lots of parties, get togethers, and dinner.  And everywhere you turn, there will be tons of food, high calorie appetizers, and alcohol.   Most people gain anywhere from 2-3 pounds during the holiday season and doesn’t lose it.  Each year, the additional weight adds up, and 5 years later, you will have gained any where from 10 to 15 pounds.  In this video, I share with my good friend and host of the show “Your Daily Dose of Inspiration” how to avoid weight gain during the holidays, as well as 5 easy tips to a healthier you.

 

Avoid Weight Gain During the Holidays

 

 

Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly, DO NOT DIET.  Learn why dieting causes weight gain in this educational weight loss video. ❤

 

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Benefits of Lean Muscle

Benefits of Lean Muscle

I am always taking about building lean muscles in my workout videos, but today, I want to share with you the benefits of lean muscles.  The reason why you want to have lean muscles is to increase your metabolism.  Muscles consume more calories than fat. One pound of muscle burns about up to 6.5 calories per hour. Muscles burn 5.5 times more calories than fat tissues, which burn about 1.2 calories per pound per hour. If you work out, a pound of muscle can consume up to 10 calories per hour!

 

muscle-is-good

 

In fact, if you were to convert 5 pounds of fat to 5 pounds of muscles, you would burn 230 calories doing absolutely nothing at all.  Muscles need calories, which is a form of energy, in order to sustain it.  Therefore, the more lean muscles you have, the faster your metabolism becomes.  The problem is, most people turn to dieting when they are trying to get in shape. Dieting actually causes you to lose lean muscles, which slows down your metabolism. Find out what you need to do instead of dieting in this , short video.

 

Muscles Burn Calories

Muscles Burn Calories

 

In addition to increasing your metabolism, lean muscles also add shape and firmness to your body.  Lean muscles also helps minimize cellulite and dimples on your legs and thighs by decreasing overall fat and firming up the muscles.  Want a butt that makes Jennifer Lopez jealous?  You can reshape your body simply by adding lean muscles where you desire it.  It doesn’t matter what age you are or if you have ever worked out before.  Your body is an incredible machine that is resilient and you will see results from working out in as little as a few days!

 

Squat

Squat

 

One of my favorite tricks before going out on a date or to an event is to do a mini workout before I leave.  If I am wearing a short dress, I will do some squats to get a “pump” to my legs, giving them more shape and definition while firming them up.  If I am wearing a sleeveless shirt, I will do a quick set of pushups and dips to tighten up my arms and upper body.   It is a simple trick that will give you an instant boost of confidence!

 Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly & be healthier at the same time,   check out my beginner’s guide to weight loss video. I’ll go over step by step what you need to do so you can reach your weight loss goals. ❤
“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”

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