Fit For Life Solutions

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When You Plateau – The Role of Leptin Hormone

Leptin Resistance When you PlateauWe’re now well into the third week of the challenge. You may have had a huge loss in the first week but now the loss numbers seem to be tapering off. What was working during the first week or two doesn’t seem to be as effective anymore, and at some degree, this is normal. However, when you plateau completely, it’s important for you to go over your detailed food logs with your trainer so they can help figure out what’s going on.

What is Leptin?

Leptin is a hormone secreted by your fat cells to tell your brain that there are plenty of fat stores, so it’s okay to burn fat as energy. Not dissimilar to insulin resistance, when someone is overweight, too much of the leptin hormone can desensitize the brain to where the brain no longer recognizes the signal that the body has enough fat storage to safely burn fat. Then as you start to lose fat, your body is now producing even less of the leptin hormone and your body now thinks you are starving, even though you may have plenty of fat stores left to burn.

What Does Leptin Have to Do with a Plateau?

When you plateau, it’s possible that your body is experiencing some degree leptin resistance. This is common on a low-calorie diet. Let’s say you’re consuming 1200-1400 calories a day and have been at it for four weeks. You’re working out, eating right, but now you have stopped losing the weight. It’s likely your energy is low as well, which means your workouts are now also less effective. These symptoms are likely due to your body’s metabolism shutting down to reserve energy because it doesn’t know you’ve got “enough” in the way of fat storage. Reducing calories might even work for a few days, but you will continue on this downward spiral of lowered metabolism and now, low energy.

How Do You Overcome a Plateau Caused by Leptin Resistance?

The good news is that even a small spike in carbohydrates may be all your body needs to get the leptin signals going again when you plateau. Here are some ideas:

  • A Cheat Day – Do NOT read this as an “eat whatever the flip you want” day. A cheat day simply means that you elevate your calories with healthy carbohydrates by roughly 300 calories on ONE day during the week to stimulate a spike in your leptin production. It’s just enough extra calories (glucose) to remind your body that you aren’t starving. Continue to eat how you normally should for the remainder of the week.
  • Fasted Workouts – If you workout in the morning, try working out on an empty stomach for a few days, but follow it up by immediately consuming about two servings of healthy carbohydrates (like oatmeal or sweet potato). Continue to eat normally for the rest of the day, and skip carbohydrates for your second or last meal if you need to make up for the extra morning calories. The rise in insulin after a workout is very effective in triggering a spike in the leptin hormone to signal your brain to burn more fat.
  • Intermittent Fasting (IF) – This should be discussed with your trainer first before trying. Taking up to 24 hours to fast and then eating one carbohydrate-rich meal works similar in concept to the fasted workouts but should be used cautiously. It may not be right for everyone.

When you hit a plateau, resist the temptation to continue to reduce calories. It might seem counter-intuitive to consume more calories, but oftentimes, it’s necessary to kickstart the hormone leptin to do its job of telling your brain you have plenty and to rev up your metabolism.

When Do We Get a Cheat Day? – 10 Cheat Day Alternatives

Cheat Day AlternativesCongratulations on making one of the most important decisions of your life! We realize that once you receive your manual, you may still have a few questions. One of the most popular questions we get is, “When do we get a cheat day or cheat meal?”

Let’s cut to the chase; it’s Day 43.

We realize this is not what you wanted to hear. Change is difficult, and you’ll be making lots of changes over the next 6 weeks. Following the damn instructions is critical for success on the program. We didn’t say it was easy, but it will be worth it. The good news is that there are cheat day alternatives.

10 Cheat Day Alternatives

It’s important to celebrate the wins along the way. Here are some FTDI – approved cheat day alternatives:

  1. Go for a hike. As the weather warms up, get outside and enjoy the outdoors. This doesn’t have to be some grand adventure, perhaps there’s a community trail with a beautiful experience. Take a friend or go alone.
  2. Buy a new pair of shoes or workout outfit. New shoes or a new outfit also tend to reignite excitement because you can’t wait to show them off.
  3. Get a manicure, pedicure, massage or facial. A relaxing day at the spa over the weekend will have you feeling rested and ready for another week of hard work.
  4. Buy a new kitchen gadget. You’re learning new ways to cook, why not make life a little easier with a new kitchen gadget?
  5. Go see a movie or play. Just be sure to avoid the concessions counter.
  6. Buy flowers for yourself.
  7. Learn a new sport, activity or hobby. Have you always been interested in learning fencing, Zumba, kickboxing, or maybe gardening? Look into classes offered by your trainers, local businesses or community adult schools.
  8. Buy a new goal outfit. Splurge on something special to help motivate you to get to the end successfully.
  9. Eat a Quest bar. They come in a lot of flavors and most people like them.
  10. Do something nice for yourself. Spend extra time alone browsing tools at the hardware store, paint your nails, play an extra hour of video games, enjoy a quiet afternoon at the coffee shop (tea or coffee with approved sweetener only!), take a nap or even sleep in!

These are just 10 cheat day alternatives, but get creative! You know what makes you tick. Make a list of things you enjoy and keep them on hand for when temptation hits hard. Promise yourself a reward for each achievement along the way.

 

How to Overcome Adversity When Starting a New Healthy Habit

Developing new, healthy habits is oftentimes met with negativity from the people around us. There are several reasons for this, but the good news is, it won’t always be this way. Consistency is important, not merely for your own benefit, but ultimately, for the benefit of those around you. Here’s how to overcome adversity when starting a new healthy habit.

Understand Where the Adversity Comes From

There are many reasons why you may experience adversity when starting a new healthy habit, but here are a few of the most common:

  • Guilt – When you begin a new workout routine or diet, oftentimes a feeling of guilt may rise up in those around you because you are making changes they know they should be making themselves.
  • Fear – Our American lifestyle is largely defined by food – parties, eating out, using food to cope with our feelings, celebrating. When your friends and family see that you’re making significant changes in the menu, they may be afraid that you’re going to force them into changes they don’t want to make themselves. They may feel threatened that things won’t be the same between you when you choose to forgo that beer or slice of pizza during a guy’s night, or that you’ll no longer know how to have a good time.
  • Credibility – This one falls on us. If you’re one of the many people who have started something only to revert back to old habits, it’s very understandable that those around you will consider this just another one of those false starts.

How Do I Overcome Adversity When Starting a New Healthy Habit?

The answer isn’t simple, but here are a few things you can do this time around:

  • Mention it Once – And once only. Let those around you know what you’re up to, but then leave it at that. Constant reminders may incite more feelings of guilt and resentment from those not ready to make changes.
  • Consistency – Don’t expect support right away, because it usually doesn’t happen like this. Consistency is key, especially if you’ve had false starts in the past. Keep going, because chances are, when they see that it’s real and working, you’ll have earned their respect and they’ll want some of what you’ve got.
  • Invite Participation – Ask your family for meal ideas and get creative. Bring your kids to the market to select produce, ask your spouse to help prepare the meal, ask a friend over early to help with meal prep. When someone participates in the process, they’re more likely to want to help consume their shared creation.

For a great video on this, check out the recent entry from Thomas DeLauer on Overcoming Negativity:

Sugar Cravings – 6-Week Challenge Hacks

When you start a major diet change, your body will go through some withdrawal . These withdrawals can be as minor as, “I wish I had a donut,” to, “Get me some chocolate, STAT!” If you are battling sugar cravings on the 6-week Challenge, it’s completely normal, and the good news is that it’s also temporary. Once your body adjusts to your new eating habits, it’ll be much easier to say, “No,” to the donuts in the break room.

Sugar Cravings – 6-week Challenge Hacks

  • Mix up a 50/50 mixture of cinnamon and erythritol (this is a sugar alcohol, though it’s neither sugar nor alcohol). Use a half teaspoon of this mixture to top cottage cheese, yogurt, or even a sweet potato.
  • Berries – Top some plain non-fat Greek yogurt with a few berries for a snack.
  • Sweet potato – These are good plain, too.
  • Make sure you’re getting some healthy fats in, like olive oil, coconut oil or avocado oil. These healthy fats help your body feel satiated between meals.
  • Herbal tea, or black tea sweetened with stevia or a little of the erythritol/cinnamon blend. Strong cinnamon teas like a Chai are great for cravings. Two amazing chai teas are Sweet Chai of Mine (Good Earth) or Oprah Chai (Teavana).
  • Chocolate protein shot can be used for chocolate cravings, or HALF of a Quest bar. Split it in half and put the other half away before you start eating or you’re likely to eat the whole thing.

The temptation to cave to sugar cravings is intense, but the intensity should scream loud and clear that you’ve got an addiction that needs to be crushed NOW. Caving will only draw things out and make it much more difficult. Try some of these healthier alternatives to help get you through the hardest part while your body detoxes from the sugar addiction.

 

Why Fad Diets Don’t Work (And a 6-Week Challenge Taco Seasoning Recipe)

6-Week Challenge Taco Seasoning RecipeEveryone is looking for that magical, painless shortcut to weight loss. Who wouldn’t want to eat cookies and lose weight, or consume tacos all day for a “cleanse”? (Speaking of tacos, there’s a 6-Week Challenge Taco Seasoning recipe below for you.)

Sorry, Cupcake. There are no magical shortcuts to permanent weight loss and health.

Why Fad Diets Don’t Work

Any time you change up your diet from the processed standard American Diet, you will likely experience some level of weight loss. The problem with fad diets, however, is that fad diets are difficult to maintain as a permanent lifestyle. You might lose 10 lbs. but once you go back to life as usual, it’s likely that you’ll gain back that 10 lbs. and then some. The other problem with fad diets is that, over time, the lack of variety of foods can deprive the body of necessary nutrients to function.

Lifestyle Change is the Only Thing that Works

Adopting a permanent lifestyle change, which includes a diet void of too many processed foods and rich in whole food nutrition is the only thing that will provide permanent health benefits, including weight loss and lower risk for disease. In many cases, the human body has an amazing ability to heal itself if you provide it with the basic building blocks to do so. Giving your body anything other than what it needs to function properly will usually result in a pattern of unhealthy up-and-down weight loss ( also known as “yo-yo dieting”).

The 6-Week Challenge – It’s About Nutrition

The 6-Week Challenge is our way of helping you learn the basics of building a balanced, nutrient-dense diet – as a permanent LIFESTYLE change. It’s a jump-start to learning how to use whole, nutritious ingredients to take back your health and form new habits to keep you there.

And while it’s not a fad diet, who doesn’t like tacos? This 6-Week Challenge Taco Seasoning recipe is void of the crap usually found in store-bought blends and delicious.

6-Week Challenge Taco Seasoning Recipe (Makes apx. 1 Cup)

  • 4 TBSP Chili Powder
  • 2 TBSP Ground Cumin
  • 4 tsp Pink Himalayan Salt or Sea Salt (fine)
  • 4 tsp Erythritol (optional; this is a sugar alcohol, found at Whole Foods or online)
  • 4 tsp Fresh Ground Black Pepper
  • 2 tsp Garlic Powder or Granulated Garlic
  • 2 tsp Onion Powder or Granulated Onion
  • 2 tsp Ground coriander
  • 2 tsp Paprika
  • 1-2 tsp Red Pepper Flakes (more for spicier)
  • 1 tsp Dried Oregano

Tip: Buy your ingredients in the bulk section of places like Sprouts, Winco or Whole Foods, shake it up and store in a small mason jar. Great for taco salads, fajitas, or tacos with lettuce “tortillas”.