Excuses (and fat) Be Gone! Weight Loss the Healthy Way

We’ve all heard them and we definitely have all used them; excuses have become an easy way to justify why we can’t do this and didn’t do that! “Everyone else was having one, it was my birthday (my dog’s birthday, valentines’ day etc etc), but I haven’t had one in so long!” ____________ (insert own excuse).
Excuses seem to spew freely and unknowingly from our lips and before we know it they are not the odd feeble attempt to put off what we know should be done but have morphed into a regular part of our day to day vocabulary. no-excuses-white-design-280

Excuses give us permission to put off today what can be done tomorrow. Starting a diet when cupcakes are starring you down seems easy enough to put off, or just picking up some fast food because we’re too tired to make dinner. The excessive use of excuses not only leads us astray but even worse, we start believing these fabricated stories we tell ourselves about why we can’t or can do something. They have become so second nature to us that we have actually managed to trick ourselves into believing these excuses as truths.

At the end of the day it comes down to how badly we want it!
As a nutritionist I coach 99.9% of my clients on how to lose weight healthfully. I give them all the education, tools and accountability they could possibly ask for. Recipes galore, weekly food log analysis, pep talks and more! But if a person isn’t willing to do the work, than all that time and energy is in vein. Sometimes it’s just easier not to do it.

Instead of letting these justifications of inaction, fear and failure rule our lives, I challenge us to find the true motivation behind our goal. Why do you want to lose weight? Are you looking for a better sex life, to live longer for your kids? If the motive for weight loss isn’t truly important enough, if it doesn’t really resonate with you deep inside, than justifying the change will be next to impossible.
Secondly, we must identify road blocks. Emotions play such a huge role when it comes to fat loss, if we are unaware of these fears and struggles than how can we possibly plan to be successful? We must identify our triggers before they up and jump into our mouths.

Instead of “I’ll start tomorrow” and “oh well, she is doing it, so will I”, keep your personal reasons for change at the forefront of your mind. Have a vision board that reminds you of your goal, have a buddy system; someone who can support you. Hire someone to educate you and keep you accountable. Whatever your weight loss goal, knowing why you want it and what might stand in the way and how you will overcome these road blocks are essential to keeping you on track and excuses at bay!

“It’s not that some people have will power and that some don’t. It’s that some people are ready to change and others are not” ~ James Gordon MD

Get Your Fats On!

The Wonderful World of Fat fat

The mere mention of the word FAT and people go running for Jenny Craig! What is it about fat that has everyone so uptight? We have become a society so obsessed with avoiding fat that we have forgotten what it actually is and how vital it is to our survival. At 9 calories per gram, twice the amount provided by protein or carbohydrates, fat provides us with energy so our bodies can function properly. Functions like brain development, synthesizing fat soluble vitamins, protection or insulation of organs and of course energy are all dependent upon fat.

Our aversion to fat, I believe, stems from our limited knowledge about this nutrient and that more recently good and bad fats have been lumped together in our vocabulary (see list below for examples of healthy vs. unhealthy fats). As a general rule, many people have little to no idea that fat from olive oil and fat from potato chips are polar opposites; in proper amounts, olive oil is a fantastic food while chips are generally full of trans fats, processed sugars and unnecessary salts.

We have also been bombarded with advertisements warning us that fat is bad and that “low fat” products will somehow make us thin again. However, the reality of the situation is that low fat foods tend to have much more sugar than whole fat foods; fat adds flavour, so when it’s removed, flavour (sugar) often has to be added back in. Excess sugar will eventually be stored as fat, thus fueling the ongoing cycle of weight gain. It’s a never ending battle for the majority of North Americans hoping to lose some extra weight!

As one of the 3 macro nutrients, fat should be an integral part of our diet- not something to fear. In proper amounts, healthy fats like avocado keep us feeling fuller longer, reducing the urge to pick up processed foods (simple sugars) as a quick fix for hunger. In addition, healthy fat is also low on the glycemic index – meaning that it will not spike your blood sugar and leave you tired and irritable a few hours later. What many do not realize is that a by-product of the highs and lows created by simple sugars actually makes our bodies store carbohydrates as fat.

See below for a list of fats to stay away from and those fats that are good to include in your diet. For help choosing how much fat to include in your diet, set up an appointment!

Examples of unhealthy fats:
· Margarine
· Shortening
· Trans fats eg hydrogenated oils
· Lard
· Deep fried foods
· Potato chips
And more

Examples of healthy fat:
· Olive oil
· Avocado (oil)
· Flax seed (oil)
· Olives
· Raw nuts and seeds
· Grape seed oil
· Cold water fish (salmon, cod etc)

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