How Fast Can You Lose Weight Safely?

 

What is a calorie deficit?

If we are speaking strictly about calories (ignoring all of the other factors that affect weight loss) it takes a deficit of 3500 calories in order to lose one pound of fat.  What is a calorie deficit you ask? It’s when you take in fewer calories than is required for you to maintain your current body composition and energy function. 

Kind of like when you overdraft your bank account (yikes) and you enter the red zone - that energy needs to be made up from somewhere and so it taps into your stored body fat to create energy.  This is how fat loss works. If you are taking in less energy than you need to fuel your exercise and daily movement, then your body has this awe-some power to create that energy from those pesky love-handles you’re always complaining about. 

Actually, when you stop to consider it, your body is pretty damned amazing. 

Your minimum calorie requirement

Your body has a unique calorie...

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The Ultimate Guide to Losing Weight Safely (without crash dieting or starving yourself)

The Hard Truth

Losing weight is hard.  No one is denying that. It can be emotional, frustrating and infuriating.  You may feel like you have tried everything to no avail. You may resent your best friend who is naturally lean and appears to be able to eat whatever she wants.  But remember that we are not all the same and the weight loss strategy that works for your friend may not work as well for you. Differing genetic body types, food preferences or varying degrees of unhealthy relationships with food are each factors that may affect what your healthy weight loss plan looks like compared to the next person’s. 

There is no magic pill and no secret workout routine to have a flat tummy or shredded abs.  The only way you’ll be able to lose weight safely and keep it off is to pick a nutrition and exercise strategy, consistently work hard at it and stick with it over a long period of time.  I’m not talking about 6-12 weeks. No, I mean that...

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Not Just for Athletes: The Importance of Electrolytes

Electrolytes. 

What are they and why do we need them?

Electrolytes, a term commonly thrown around in regard to sugary sports drinks, are essential minerals in your body including sodium, magnesium, potassium, chloride and others.  So called because when dissolved in water (in your body) they conduct electrical current. Not only are these needed for regulating fluid retention, blood pressure and blood acidity, but also for muscle contractility and sending nerve impulses to and from the brain.  Electrolytes are lost through your sweat and urine and can be replenished through food or by supplementation.

 

 

Sodium

-Regulates total amount of water in the body  -Maintains function of the muscular and nervous systems

Potassium

-Regulates heartbeat

-Maintains function of the muscular and nervous systems

-Extremely high or low levels of Potassium can cause irregular heart beating

Magnesium

-Maintains function of the muscular and nervous systems

-Proper...

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Still Not Losing Weight on the Keto Diet? 8 Tips on How to Be Successful

Is Keto a Quick Fix to Weight Loss?

There is a mountain of cultural buzz surround all things Keto.  Since the Atkin’s Diet craze of the early 00s, the term “low carb” has been a household phrase.  More recently with the Paleo Diet popularity, there has been a resurgence of the love and appreciation of the health benefits of saturated fats including butter, coconut oil and animal fats.  But a mystery (and for some, anxiety) continues to cloud the ideal way to use the keto diet for weight loss.  Even attaching the suffix “diet” to a term implies that its sole purpose is to shed as many pounds as possible and the same stigma has occurred with this high fat / low carb approach to nutrition, causing a massive schism in the health and fitness industry about carbohydrates.  Okay, are carbs evil or not?

In an attempt to clarify this mystery of the effectiveness of Keto, I want to bring as unbiased as possible of an exploration of the...

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Eat Your Meat: Raw or Cooked?

The ever-evolving world of nutritional awareness has created a new debate that will be the topic of our discussion today.  Within the keto-carnivore and paleo communities, nobody questions whether meat is essential for human health, but new questions are emerging regarding the optimal way to consume our most precious resource.  The debate hinges on whether to cook our meat or to go full caveman and consume it raw. 

It seems very attractive to mimic the nature that surrounds us, wolves and bear certainly don’t cook their meat, even the brilliant dolphins and octopi of the oceans consume their prey raw.  Are we humans any different?  Is our biology and physiology so far removed from animal nature that we need to cook our meat?  And just because we have the intelligence required to make a fire, does that mean we should throw our food into it?

This topic contains many variables: nutrients in red meat including vitamins and amino acids, the...

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