weight loss

Spring Clean: How to Amplify your Metabolism for Weight Loss

Spring Clean: How to Amplify your Metabolism for Weight Loss

If it's been a struggle to lose weight and keep it off with the same old diet and cardio program, then it's missing a key piece that's very important to be successful. Learn why strength training is what will make the difference in boosting your metabolic rate, improving what your body is made of by breaking down fat and building muscle, and in helping you finally reach those fitness goals. 

January Refresh Part 1: Clear the Clutter!

In need of a reset this holiday season? You’re not alone! Most people gain weight during the holidays, which can take over 5 months to lose![1] In the US, weight patterns being to rise around Thanksgiving and peak around Christmas and New Year. So are you ready to get a head start and not wait until Easter to bring it back to your norm or goal weight?

The first step begins with your surroundings and setting yourself up for success.

“Cluttered and chaotic environments can cause stress, which can lead us to grab more of the indulgent snacks - twice as many cookies according to this study that showed cluttered kitchens are caloric kitchens

When stressed out women were asked to wait for another person in a messy kitchen - with newspapers on the table, dishes in the sink, and the phone ringing – they ate twice as many cookies compared to women in the same kitchen when it was organized and quiet. In total they ate 53 more calories from cookies in 10 minutes time.

What also matters is your internal state and feeling of control, “Some of the participants were asked to write about a time when their life was out of control and others were asked to write of a time when they were in control.  The latter group entered the cluttered room feeling in control and ate about 100 fewer total calories than those who felt out of control before entering.”

“Although meditation, as a way of feeling in control, might be one way to resist kitchen snacking for some, it’s probably easier just to keep our kitchens picked up and cleaned up,” said coauthor Brian Wansink, Director of the Cornell Food and Brand Lab.[2] Although a chaotic environment can create a vulnerability to making unhealthy food choices, one’s mind-set in that environment can either trigger or buffer against that vulnerability.

Why not become a superstar in both?? Join us this January 12th with organizing expert Maeve Richmond and Lifestyle Medicine Dr. Ingrid Edshteyn to set yourself up for success in the kitchen and in your life!

Early Bird & Primary Member Specials before January 6th: Reserve your ticket here

[1] http://www.nejm.org/doi/full/10.1056/NEJMc1602012

[2] http://journals.sagepub.com/doi/abs/10.1177/0013916516628178


Taking the Lead on 2017: A Not-So-Secret Advantage

We've all been there, feasting for the holidays that begins on Thanksgiving, spiked with a few holiday parties, and the grand all out finale by the time New Year's hits. In between there's a streak of days with concerted effort to 'reform' from all these indulgences with a hard-core cleanse or two. Something really disciplined to bring us back in line and hopefully down a size by the 25th, or at least the 31st. Usually it involves some lovely form of caloric deprivation, whether soups, smoothies, or stews, and some extra spin sessions or HIIT classes.

And then January rolls around and it's time to really get serious. With a clean eating plan and lots of gym time. Early, really early in the morning. We can see all that extra packaging dropping off, revealing the real fit and lean version that's ready to take on 2017. 

But somehow we get stuck again, where it works well for a bit, we lose some weight with all the extra cardio and clean eating, but feel short-changed on the vision of the "New You." 

Well it's not a shocker - losing extra adipose poundage isn't easy. Our resting and non-resting energy expenditure decreases, and our satiety hormone - leptin - decreases, leaving us feeling less satisfied and more hungry. All the time. 

So are we missing something, a "secret ingredient," to our training? 

Well, we know that skeletal muscle is the primary organ causing the decline in our non-resting energy (NREE) expenditure. It gets more efficient as we lose weight. Say you were to lose 10% of your weight by eating less calories than you need. Your skeletal muscle just dropped your NREE by 75% This is a big part of why you can't go back to eating the same number of calories. Your body's energy expenditure went down, so less calories in to keep it off.

And say you decided to do a very low calorie diet (500 kcal/day) to drop those pounds. Well, may as well have done a low-calorie option (1250 kcal/day) instead, as the weight loss is similar. The authors of that article hit on a key factor to why we regain weight: because the calorie restriction is causing a loss of muscle mass! The % of muscle mass lost was associated with weight regain - as much as 8.8% muscle mass lost in that super low calorie group!

So why is this Not-So-Secret? Because we've already known for almost 30 years that strength training while reducing calories not only reduces weight as much as those who just diet, but also results in maintaining all that precious muscle! And we just saw how critical it is in preventing weight regain. Bottom line, if your "New You" training program is just cutting calories and not building strength, there's definitely an upgraded version available for your sustainable success. 

So as you get ready for the holiday feasting and fasting, here's to a slogan that can bring some bipartisan support for the #win in 2017

#makeamericaliftagain #strongertogether

Our Integrative Fitness Programs