dieting

6 Tips to Lose Weight Fast

6 Tips to Lose Weight Fast

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We all want to lose weight fast, we all look for the newest miracle product that is going to help you get skinny without working out or eating right. These 6 tips have scientific merit and are what you need to lose weight fast!

1.Put Down the Soda, Drink More Water!

Nothing has exploded midsections more than the prevalent use of soft drinks in America. In 1990, only around 10% of Americans were considered Obese (https://stateofobesity.org/adult-obesity/). By 2017, 40% of adults are obese (https://stateofobesity.org/obesity-rates-trends-overview/). Unfortunately studies show that the average American only drinks 20 ounces of water a day (https://www.theatlantic.com/health/archive/2013/03/how-much-water-do-people-drink/273936/).

Water helps flushes away toxins and fat metabolites, increases metabolism, and makes you feel full. Water is the ultimate “supplement” for your diet! Here is a study on using water as a diet aid (https://www.ncbi.nlm.nih.gov/pubmed/18787524).

2.  Protein Help With Weight Loss 

Yes, bodybuilders who want to get bigger eat protein, but so should you if you want to lose weight. The reason is that quality protein keeps you fuller, helps build lean muscle mass that burns fat, and is less likely to be turned into fat.  Lean protein options like eggs, seafood, and quality (and tasty) protein shakes like 1st Phorm Level-1 is low in calories, but high in muscle making, fat burning, goodness. A protein shake should be used for replacing an unhealthy meal.

Post Workout protein shakes, even with simple carbohydrates also help you lose weight. This is because when you workout, you create trauma inside the muscles. You actually create small tears that need to be repaired. Your body needs protein like Phormula-1, a fast digestion, super high quality protein to rebuild and repair the muscle. I suggest the Post Workout Stack from 1st Phorm. 

Here is a study that talks about the benefits of eating a high quality protein breakfast when it comes to weight loss (https://www.independent.co.uk/life-style/food-and-drink/protein-rich-breakfast-weight-loss-diet-lunch-inner-snacks-healthy-a8141266.html).

Some of our best success stories…

3. Lift Weights, Even if you Don’t Want to Get Bulky

You won’t get bulky lifting weights, especially if you are in a calorie deficient state. Lifting weights helps create lean muscle, the strong foundation of a sexy body. This lean muscle helps you burn more fat at rest. Lifting weights also improves cognitive function.

4. Don’t Forget Your GUT!

As I age, the one thing that I wish I would have taken better care of is my gut. Gut health is everything as you age, and if you are wanting to maximize your diet, focus on your gut!

Your digestive health and much of your overall wellness comes from your gut. There are millions of bacteria in our bodies, some good, some bad. Good bacteria helps you digest food better and also helps you rid illnesses.

Too much bad bacteria can make you feel hungry all the time. It also causes inflammation that can cause weight gain (https://www.healthline.com/nutrition/gut-bacteria-and-weight#section4).

I take Opti-Greens 50 and Micro Factor to get the healthy gut I need.

5. Nutrition/Working Out is 90% of the Game, but Sleep is Important! 

Studies show that sleep is extremely important to weight loss. Lack of sleep causes hormonal changes that can cause you to be more hungry. The more hours you are awake also gives you more opportunity to eat. Sleep also helps your muscles recover properly after a workout (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198). Shoot for 8 hours a sleep a night.

Lack of sleep can be caused by stress. Stress can cause weight gain and increased cortisol levels. I suggest taking a product like Core-21 to help you sleep and reduce cortisol levels. 

6. Stay Consistent 

It is Tuesday, do you workout on Tuesday? Then go to the gym. Is it lunchtime? Eat your prepared lunch. Do you allow yourself a cheat meal on Saturday, is it Saturday? People with the best weight loss stories stayed consistent. We may all have a bad day, but we don’t allow it to turn into a bad week.

Have your meals planned out, have your workouts scheduled, and you will see the best results.  Below is a photo of the before and after one of my most successful clients. She lost 151 pounds in 12 months.

Capture

 

Questions? Post Below! Do you need a Workout? Click here!

 

Thanks for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Targeted Fat Loss- The Great Fitness Lie Ever Told

Targeted Fat Loss- The Great Fitness Lie Ever Told

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Sit-ups, Crunches, Oblique Twists, Electronic Stimulators, or As Seen on TV Gadgets Do Not Create Abs…

Here, I said it. I know what you are thinking, every late night infomercial for the last 30 years has promised rock hard abs, free of fat, by using their awesome new product. They show fitness models with a chiseled midsection, so it must work right? WRONG!

 

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This doesn’t burn fat… sorry

 

Unfortunately science has proven over and over that spot reduction fat loss doesn’t happen. Our bodies do not burn fat the way we think it does. If you want bigger arms, you train them. If you want bigger legs, you train them. However we see results because we are growing the muscle. These areas also don’t typically hold a lot of fat. Our midsections, on the other hand, hold a lot of fat. By working out these muscles, you are going to make your abs bigger, but the fat on them won’t go away. Targeted fat loss cannot happen.

Yale Scientific summed it up best: 
It turns out that there are a few basic physiological reasons why targeted fat loss does not work. The fat contained in fat cells exists in a form known as triglycerides. Muscle cells, however, cannot directly use triglycerides as fuel; it would be analogous to trying to run a car on crude oil. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.

Targeted fat loss doesn’t work. It sucks. I know.


How Do You Get Abs?

It takes a lot of work to get abs, definitely when many of us are genetically predisposed to hold fat around our midsection. The best fat fighter is proper nutrition with exercise. Cardio is great, however working out with weights is better. Why? Muscle burns fat at rest. We need lean muscle to maximize fat burning. Lifting weights will help promote more lean muscle and at the same time burns fat.

Hierarchy of Getting ABS

  1. Nutrition
  2. Workout with Weights
  3. Cardio

That’s the order of importance.

 

Should I Train Abs?

Absolutely! A strong core is important, however don’t train abs just because you think it will give you a flat tummy. Also if you have lost a lot of weight and have loose skin, training your abdominal muscles will help them grow to tighten the skin!

 

Questions? Comments? Post below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

Sources:
Targeted Fat Loss: Myth or Reality?
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

 

Eat These Not Those

Healthy Choices: Eat These Not Those

While dieting or trying to get in better health, it is hard to decide which food products you should buy, and which food products you should stay away from. This list isn’t inclusive but will give you a starting point of what foods you should eat, and which foods you should stay way from! Healthy Choices: Eat These Not Those

Fruits and Veggies

Eat: All of them

Stay Away From: Fruit Juices 

People ask me all the time if bananas are going to make me gain weight, or should I stay away from certain fruits or veggies. The quick answer: NO! Fruits are fantastic for you, giving you vitamins and minerals that your body needs. They are also full of fiber. Avocados also have healthy fats! Should you eat fruits all day? Eating fruits a couple times a day is an excellent choice, however eating too much of anything is bad. You’ve seen fat rabbits before? They eat nothing but fruits, veggies, and grasses in the wild, but I’ve seen plenty of fat rabbits!

Fruit/Vegetable juices on the other hand tend to be a sketchy topic. Many of them are only low percentages of fruit and contain added sugar for taste. If you aren’t making your own juices, then I suggest that you choose a fruit juice with no added sugar.

If you are looking to increase your fruit and veggie intake, check out Opti-Greens 50 Review

Nuts

Healthy Choices: Eat These Not Those

Eat: Raw Nuts

Stay Away From: Trail Mix

Raw nuts give great vitamins, minerals, healthy fats, and proteins, and are low carb. Raw nuts also have fiber which helps with weight loss. If you have read any of my articles before, you know that I’m an advocate of frequent “snacks” that are both low carb and high protein. Raw nuts including almonds, peanuts, cashews, etc. are fantastic choices.  1 serving of Raw Almonds: 1 oz, 160 calories, 6 grams of protein, 14 grams of fat, 3 grams of fiber.

Trail mix is a mix of nuts, fruits, and candies that are readily available at any supermarket. Although they taste great, and I am a fan of them if you are hiking, camping, rock climbing, etc (an activity with heavy calorie usage), for dieting this mix contains too much sugar. 1 Serving of Trail Mix: 1.5 oz, 200 calories, 6 grams of protein, 12 grams of fat, 20 grams of carbs. 

Potatoes & Rice

Eat: Sweet Potatoes and Wild Rice

Stay Away From: Instant anything!

Sweet potatoes and wild rice are complex carbs that tend to not spike blood sugar as much (spiking blood sugar can cause weight gain). Each of these have protein, fiber, and are great foods for those looking to lose weight. I do suggest that if you are trying to stay with a low carb diet, to eat smaller servings of these.

Instant mash potatoes, instant rice, french fries, etc are horrible choices for dieters. These versions of our favorite foods will spike blood sugar and no longer have all the healthy nutrients of their parents.

Protein

Eat: Level-1 Meal Replacement Shake by 1st Phorm

Stay away from: Muscle Milk

Protein shakes are great for meal replacement (when you don’t have time to cook a healthy meal, or don’t have healthy options). Protein shakes are not the same. There are a variety of proteins used (Whey Isolate, Whey Concentrate, Casein, Milk Protein, Egg Protein, Soy Protein, Pea Protein, etc.) and some of these proteins offer better results (better digestion, better amino profile) than others. For Meal Replacement purposes I suggest going with a protein that is low temperature processed (protein when subjected to high temperatures lose their quality and amino acid profile), and that is made up of choices that will keep you fuller longer (whey protein concentrate, milk proteins, egg proteins, etc.)

Level-1 by 1st Phorm is low temperature processed, it a mix between slow and fast digesting proteins, is low carb, and low fat. This is what my wife and I drink every morning for breakfast! Level-1 has 5 grams of BCAA’s per serving and 24 grams of protein. 

Order Level-1 Protein shakes here with free shipping… 

Muscle Milk isn’t a bad protein, but it isn’t optimal. Muscle milk has 160 calories, 16 grams of protein, 7 net carbs, and 6 grams of fat. It is also made from caseinate and milk proteins only. Caseinate does keep you full however has a biological value (how our body uses the protein) that is subpar compared to Whey Concentrate, Isolate, and Milk Protein alone. With a 35 gram scoop only have 16 grams of protein (46% protein by volume), it isn’t necessarily the best choice.  

Protein Bars

Eat: Quest Bars (Stevia Sweetened)

Stay Away From: Clif Bars

I am not a fan of protein bars for meal replacement or snack purposes. These bars are lower quality when it is compared to whole food, or protein shakes, however if you are in a pinch I do suggest the new Quest Bars that are Stevia Sweetened. These bars have whole ingredients, gluten free, and are naturally flavored. 170 calories, 20 grams of protein, and 13 grams of fiber.

Clif bars are fantastic options for those who are doing endurance races, mountain biking, climbing, etc. but they are not made to be a diet meal replacement. Cliff bars have more calories, sugar, etc for those who need it. If you are dieting, you don’t need the added calories and sugar. 250 calories, 9 grams of protein, and 45 grams of carbs. 

 

 

Steak

Eat: Top Sirloin

Stay Away From: Ribeye

Top Sirloin is extremely lean. A 3.5 ounce peice only has 316 calories, but only 10 grams of fat and a whopping 51 grams of protein! This protein powerhouse is the best selection of steak choices!

Ribeye on the other hand is not a great choice. It is one of my favorite cuts however this steak has more fat grams than protein grams! A 3.5 ounce piece has 466 calories, 38 grams of fat and 30 grams of protein!

 

I hope you enjoyed these healthy choices! Share it with your friends! Post healthy choices below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

How to Lose a Ton of Weight in a Month!

My Post (5)

How to Lose a Ton of Weight in a Month!

Can Everyone Lose 25 Pounds in a Month?

No, It isn’t possible for everyone to lose 25 pounds in a month, however if you are 75+ pounds over weight if you follow these specific rules there is no reason why you can’t be like many of my clients who have lost 15, 20, and 25 or more pounds in a month. Note: I am not a doctor and you should talk to your doctor before starting any diet or workout program. 

The Rules

  1. Throw away all junk food in the house
  2. You must meal prep the entire month
  3. Workout a minimum of 4 days a week
  4. Drink a minimum of 80 ounces a day of water
  5. Your spouse or significant other must buy-in to your goals

Supplements Suggested

Opti-Greens 50

Opti-Greens 50 is a greens supplement that gives you 11 servings of vegetables, super fruits, probiotics, digestive enzymes, and more! This product will help you stay regular, and I’ve known folks who have lost 8 pounds in the first week adding this to their supplement regime.

Order here with free shipping.

Micro Factor 

The Micro Factor pack is the best thing to come to supplements since sliced bread. Wait, that didn’t make sense, anyway, Micro Factor is a “pack” of supplements that you take each day.

They include:

  •  Complete Multivitamin
  •  Antioxidant
  •  Fruits & Veggie Superfood Blend
  •  Essential Fatty Acids
  •  Probiotic
  •  CoQ10

This is everything that a dieter needs to ensure they are getting the key vitamins, minerals, and nutrients needed to maximize weight loss!

Order Now With Free Shipping!

Level-1 Meal Replacement Shakes

Level-1 Meal Replacement Shakes are designed to replace unhealthy meals, or expensive healthy meals with an easy to make, delicious shake. These shakes digest slow so they keep you fuller longer. They have 24 grams of protein and are low fat and low carb.

Order here with free shipping.

Royal 21 Queen (women) or King (men) System

This system is three fat burners that help you burn fat 24 hours a day. They control appetite, eliminate cravings, burn fat, optimize thyroid function, control hormones, and even help you sleep better.
Order here with free shipping .

 

Lose 25 pounds in a Month Diet

Rules

  1. Eat your ideal goal weight in grams of protein (If I want to weigh 150, eat 150 grams of protein) +- 25 grams.
  2. Track everything that goes into your body on My Fitness Pal or other calorie counter
  3. Eat less than 120 grams of carbohydrates a day (net-subtract fiber)
  4. No sodas with sugar in it (Diet only)

Sample Meal Plan (1500 Calories)

Breakfast:

Level-1 Meal Replacement Shake + Banana

Snack:

Almonds

Lunch:

Grilled Chicken (4oz) + Salad + oil and vinegar dressing

Snack:

String Cheese + 1/2 Apple

Dinner:

Salmon (6 oz) + Broccoli + Brown Rice (1/2 Serving)

Post Workout:

Phormula-1 + Ignition 1/2 Scoop

Calories 1427

Protein: 126

Fats: 53.9

Carbohydrates: 96

This is a sample. If you follow this guideline and replace meats with similar meats, veggies with similar veggies, and carbs with similar sized carbs you will get nearly the same results!

 

Lose 25 Pounds in a Month Workout

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl

Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 10

Lower Back Extensions

Image result for lower back extensions women

Sets: 3 Reps: 10

21’s

Image result for 21s exercise women

Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

Image result for rear delt row pulley

Sets: 3 Reps: 10

Rope Triceps Extension

Image result for rope triceps cable pulldown

Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

Image result for bench dips women

3 Sets Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

Sumo-squat-with-kettlebell-jamie-watling

wall-sit_thumb

the-worst-exercise-ever-reskin-2

 

Summary:

If you follow the above steps you can lose 10, 15, 20, or even 25 or more pounds in a month. Some of this weight will be water weight, but if you are eating unhealthy you are probably holding way too much water weight. The rest will be fat loss. It will take dedication and a lot of motivation but you can do it! I have had several clients hit this magical number in a month, and you can be just like them!

 

Questions? Let me know!

Comment below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

Appetite Control Tips

Appetite Control Tips

Appetite Control is one of the hardest things about starting your diet. I’ve been there, I know. You eat a healthy breakfast and a few hours later you want to chug M&M’s through a bottle of Coca Cola.

I have three simple tips I give my clients to help control your appetite when you start dieting.

Appetite Control Tips

Appetite Control Tip: Water

Drink a minimum of 100 ounces a day to help control appetite. Once you feel that you are getting a little hungry, drink 8 ounces of water. Water is great for controlling appetite but it is also great at increasing your metabolism.  Journal of Clinical Endocrinology and Metabolism showed that drinking 17 ounces of water can increase fat burning by 30%. Being mildly dehydrated can slow your metabolism by 3%.

Appetite Control Tip: Healthy Eating

Yes, eating healthy will help you control your appetite. Foods like rich in fiber, protein, complex carbs, and healthy fats will “stick to you” longer than simple sugars. When you eat simple carbohydrates (think sugar, white bread, soda, etc.) your blood sugar spikes, then drops rapidly as insulin rushes in. This causes you to want more food! Protein, healthy fats, complex carbs, fiber, etc. keeps your blood sugar down and will keep you from getting hungry.

I also suggest to my clients to eat a minimum of 6-7 meals a day. Eating frequent small meals keep your metabolism in an anabolic state. This means that your body is promoting lean muscle and ridding itself of fat. These meals aren’t 4 course meals, they can be as little as a serving of almonds between breakfast and lunch.

Here is an example from my wife, who is a trainer:

Level-1 Meal Replacement Shake

Almonds

Healthy Lunch

Pepperoni

Healthy Dinner

Phormula-1 + Ignition Shake for Post Workout

String Cheese

Her 7 meals consist of healthy fats, high protein, and she keeps her carbs low during the day and higher at night around her workout.

Appetite Control Tip: Supplements

If the first two tips aren’t enough to keep your appetite at bay, I suggest looking at the Royal 21 Queen System, or Royal 21 King System. These two products help you burn fat 24/7, control appetite and cravings, manage your hormones, help optimize thyroid function, and even help you sleep! The Royal Queen System is for women, and the Royal King system is designed for men, and are in my opinion, the two best fat loss supplements in the world.

Summary:

Following these three simple tips should help you shed weight fast and help you control your appetite when it is out of control. The first few weeks of dieting is the hardest, and eventually it will subside.

 

Thank  you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

Fighting Fat as a Female

Fighting Fat as a Female

Guest Author:  Christina Holston- Teacher, Trainer and Zumba Instructor

Fighting Fat as a Female

As a female with a 40+ hour a week job, a second job as a Zumba instructor who also trains clients, and a third job as a DJ, it is hard for me to find the time to take care of my body. Before you ask me to clarify the last statement, it is true. You can’t out exercise a bad diet. Even though I’m in the gym 5 days a week, it doesn’t make up for a bad diet. Trust me, I’ve tried! You must find time to take care of yourself! Following these tips I’ve learned over the past few years will make your life easier, and the results will be easier to achieve. This is Fighting Fat as a Female.

Meal Prepping is Mandatory

Meal Prepping is knowing today what you are going to eat tomorrow. Having meals ready to eat for a minimum of breakfast, lunch, and healthy snacks to keep my metabolism up throughout the day. While school is in session, I prepare meals on Sunday for the entire week. I typically go low carb during the day to keep my blood sugar down (great for fat loss) because my body really likes carbohyd

rates (in a bad way). If you have your lunches planned out, you have no excuses for going out to eat and being tempted by fast food.

Here is an example of some meal preps:

Breakfast: 1st Phorm Level-1 Meal Replacement Shake with Almond Milk 

Mid Morning Snack: Almonds or String Cheese

Lunch: Grilled Chicken w/ Broccoli

Mid Afternoon Snack: Pepperoni and Cheese

This diet allows me to have an extremely high protein, low carb, and healthy fat diet during the morning and afternoon hours where I am staying sedimentary. This means that I’m not being physically active. If you are not being physically active, you definitely don’t want to spike your blood sugar. Spikes in blood sugar will cause insulin to dump into your body and cause fat gain.

For Dinners my husband and I like to do crock pot meals that give us enough food for two days.

Don’t be Afraid to Lift Heavy Weights

 

Lifting weights, after getting your nutrition down, is the easiest way to getting the body that you want. Lean muscle burns fat at rest. Fat doesn’t (okay it does, but it is minuscule). Lifting weights will not make you look like a man, or make you bulky unless you A. Take steroids, or B. Eat surplus calories. If you are trying to diet, you don’t want to do either of those. Get a great workout that my husband wrote on this site and hit the gym!

Don’t Spend Hours on the Treadmill

Treadmills are great, however you don’t need to spend a lot of time on a cardio machine to lose a ton of weight. Check out HIIT exercises or mix in some sprints, or a popular class like ZUMBA to get your cardio on. Dustin came up with a great exercise called the DUSTIN CARDIO WORKOUT:

2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint

You can do this workout on a treadmill, outside, on a bike, or elliptical.

Supplements Help, But They Aren’t Miracles!

My favorite supplements for weight loss are: (Free Shipping Links)

Royal 21 Queen System:

The Royal 21 Queen system is great for women having trouble with their metabolism, losing weight, and controlling their appetite. It will eliminate appetite, optimize hormones, and even let you sleep better! This is a must have if you are looking to shred a lot of weight. My client Kim M. lost over 70 pounds in 4.5 months with the Royal 21 Queen System.

Glucose Disposal Agent:

GDA is great and I take it every day. GDA helps block carbs from spiking blood sugar, the number 1 reason why we gain weight. Once blood sugar is spiked, insulin is dumped and fat starts getting stored. GDA helps keep this from happening!

Full Mega:

Full Mega is one of the highest qualify fish oils on the planet. It helps you lose weight, great for heart health, and one of the reasons why my hair and skin have looked so good.

M Factor Goddess: 

M Factor Goddess is a multi-vitamin made for us women that helps us control our hormones, makes periods more bearable, and helps us with the vitamins and minerals we need most!

Post Workout Stack: 

Lean sexy muscle is what we need and the Post Workout Stack will help us get it. Our body needs whey protein isolate and glucose post workout to build lean muscle and for repair. This shake tastes amazing!

Know How Many Calories Your Body Needs

Last but not least, your body doesn’t need as many calories as you probably think it needs. You were told to stick to a 2,000 calorie diet, but for most women, that is far too many calories. I tell my clients to check their BMR (Basal Metabolic Rate) and if they are trying to lose weight, to try to eat around that number starting out.  

 

Following these steps will help you lose weight fast! Thank you for reading Fighting Fat as a Female!

 

Thank you for reading,

 

Christina Holston

Teacher, Trainer and Zumba Instructor

1st Phorm Legionnaire

Why is it so Hard for Women to Lose Weight?

Why is it so Hard for Women to Lose Weight?

Guest Author: Christina Holston, Zumba Instructor, Trainer, Medical Assisting Instructor, and Co-Owner Team Nutrition Train 

Why is it so Hard for Women to Lose Weight? The belly, the hips, the thighs, the butt, the arms, did I say the butt? It can be very difficult for women to lose weight. If my husband says he wants to lose 5 pounds, like magic it seems like it flies off of him and gets added to my hips. In this article I am going to go over the science of why it is so hard for women to get the weight off and some tips on how we can do it! Why is it so Hard for Women to Lose Weight?

Why is it so Hard for Women to Lose Weight? Estrogen… It sucks!

Estrogen is what gives us our breasts and wider hips. It may be attractive to some, but sometimes it gets in the way. Estrogen is one of the main reasons why we have higher body fat percentages on average than our male counterparts. The American College of Sports Medicine states that healthy men should have a body fat percentage of 10-22%, while women should have a body fat percentage of 20-32%.

So this explains why you have more fat than your male counterpart, but don’t fray. We will figure out how to fight fire with fire!

Throw Away the Trash!

Before starting your diet it is always best to “Throw away the Trash!” If you have any unhealthy food in the house, throw it away before you start your diet. No reason to punish yourself and tempt yourself.

 

We Don’t Have the Lean Muscle Men Have

Why is it so Hard for Women to Lose Weight?

In my above paragraph about estrogen I talk about our body fat percentages being higher. For every pound of lean muscle someone has, that is 14 calories extra burned. Every pound of fat only burns 2 calories per day. Due to the fact that us ladies have higher body fat percentages and less lean muscle than our male counterparts, we don’t burn the amount of calories that men do. We have to build lean muscle to compete with them when it comes to metabolism! You cannot be afraid to lift heavy weights!

Girls will not look like men if they lift weights if they do the following:

  1. Don’t take steroids

That’s it, there is not a #2. I don’t discriminate against women wanting to take steroids, however it isn’t for me. If you lift weights, diet, add cardio you will lose weight, look great, and look beautiful.

If you need a workout, checkout the great workouts here!

We Have to Have our Nutrition Perfect

We can’t slip as much as our male counterparts. Testosterone allows men to build muscle easier than us girls. Us girls tend to love simple carbs (chips, candy, donuts, bread!), but simple carbs do two things. They spike blood sugar, and they also add water weight (1 gram of carbs add 3 grams of water to your body). Between the two that means we are adding fat and extra water weight.

Supplements like the Royal Queen 21 Fat System which helps boost your metabolism, eliminate cravings, decrease appetite, optimize hormones, and even increase sleep is excellent to help us lose weight and help us better control our diets.

If you cannot get away from carbs (party, etc.) look at a supplement like GDA (Glucose Disposal Agent). It helps you block carbs from spiking blood sugar. This supplement is amazing and I take it every day!

Try not to spike your blood sugar unless you are in post workout (within 60 minutes of working out). Go high protein (protein is the last macro-nutrient that turns into fat), moderate fat, and complex carb. I rely on Level-1 Protein Meal Replacement Shakes during for breakfast (138.5 calories, 24 grams of protein, low carb, low fat), and healthy snacks. I meal prep lunch and have a sensible dinner. As soon as I’m done with my evening workout I hit the Post Workout Stack from 1st Phorm which includes Phormula-1 and Ignition. This is the highest grade Hyrdo-Whey to refuel your muscles with amino acids, protein, and pure glucose to get your muscles rebuilt.  Plus it tastes absolutely amazing. Imagine a root beer float post workout?

We Cannot Binge Eat!

Women are more susceptible to binge eating, especially after we workout. Just because we workout doesn’t mean we should eat more food afterwards! What makes things worse for us is that our hormone that controls hunger goes up post workout, and our hormone that controls feeling full goes down post workout. Our bodies want to binge eat after working out! UGHHHHHHH! This is where you need to drink your Post Workout Shake immediately after working out, then if you are still really hungry eat some carrots or fruit.

 

Water Weight

Believe it or not, men actually hold more water weight than women! I thought for sure before doing research that women held more water weight than men! I think it may effect us more especially during our favorite time of the month. The great news is that there is ways to combat excess water weight. Drinking more water (80+ ounces a day), decreasing sodium, increasing potassium, taking a multi-vitamin such as M-Factor Goddess, or taking a great fat burner like the Royal 21 Queen System can help you relieve extra water weight issues!

Make Sure you See Your Doctor Regularly

Why is it so Hard for Women to Lose Weight?

Dr. Luby, a premier Gynecologist that I worked for over 7 years. I learned so much working for this man! 

I was a Patient Coordinator/Asst. Office Manager at a OB/GYN for 7 years and currently teach Medical Assisting at a Career Tech High School and I can’t stress enough to women the importance of getting annual checkups with their doctors. It is important to get annual blood tests for thyroid, cholesterol, blood sugar, and other essential body functions. It is also vital to see your Gynecologist each year and get a PAP. There are too many preventable diseases and cancers that can be detected in blood work and screenings that can save your life.

Some of these screenings will see if there are some underlying conditions that may be causing weight gain. Feel free to talk to your doctor about concerns that you have.

Summary

Why is it so Hard for Women to Lose Weight? We are paddling upriver, we are climbing a mountain, and we are driving a car without brakes, however losing weight isn’t impossible for women. We are determined, intelligent, and stubborn as hell and won’t take no for an answer. If you follow the above tips, check out the supplements listed above, you to can lose weight easily!

 

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Christina Holston

1st Phorm Legionnaire