Why Can’t I stay motivated to lose weight?

 
“WHY CAN’T I STAY MOTIVATED TO LOSE WEIGHT?”

You’re not alone.Anybody trying to lose weight goes through a similar journey.You start out on fire.

You’re motivated to lose weight.  You exercise and it’s easy to say ‘no thanks!’ to junk foods.

Making healthy choices feels natural and effortless.

But then, everything shifts.

Suddenly, everything that felt so natural feels inconvenient now.

It’s easier to make excuses.

Your motivation is gone. Exercise seems inconvenient and you’re craving all of those foods you’ve left behind.

“I don’t want to workout!  I’ll start over Monday!  Pizza sounds so good right now!“

And all of the sudden you’re 3 slices in and feeling guilty.

Like a failure… like you knew better but you did it anyway… and you find yourself wondering, “Why can’t I stay motivated to lose weight?”

Sound familiar?

It should. It’s the frustrating shift that virtually every person trying to lose weight experiences on a regular basis (myself included).

If you’ve ever hit a rough patch and lost your motivational mojo, then the Bee-Xtreme Community is perfect for you.

As with many things in life, we go through changes in stages. Weight loss is no different.

As you know, successful weight loss is about changing your lifestyle.

That’s just another way of saying you need to change your behaviors. The stages of behavior change have been studied in depth.

Below is my take on the Transtheoretical Model of Behavior Change (I know, fancy wording), and how it corresponds to staying motivated to lose weight.

To stay motivated to lose weight, you need to make sure you’re in the right stage, mentally.

What stage are you in?

THE 5 STAGES OF WEIGHT LOSS MOTIVATION

WEIGHT LOSS MOTIVATION STAGE 1:  PRECONTEMPLATION

In the first stage of weight loss, people have no intention to change their lifestyle.

They either don’t see a reason to change their habits, don’t think there’s a problem with their body/health, or they’re happy just the way things are.

In this stage, people rationalize their thoughts.

They may think to themselves “losing weight is too much work” or “life is good just the way it is” or “I don’t need to lose weight to be happy.“

The good news? If you’re reading this you’re probably not in this phase.


WEIGHT LOSS MOTIVATION STAGE 2:  CONTEMPLATION

Contemplation is the phase where most people wanting to lose weight get stuck.

In this stage, you’ve made a conscious decision that you need to make changes if you want to lose weight.

Now you’re contemplating, what to do to make that happen.

Maybe you already know what to do, or maybe you don’t have a clue.

During this stage, you’re seeking out information, but not yet actively changing your eating or exercise habits.

You may be in this stage right now.

WEIGHT LOSS MOTIVATION STAGE 3:  PREPARATION
During the preparation stage, you feel ready and able to make lifestyle changes because you see that there’s a benefit associated with the effort you’ll be making.You feel ready to make changes because they’ll result in a reward.

You feel encouraged and inspired to take action.

So you start making small behavioral changes like drinking more water, taking the stairs instead of the elevator, or swapping out fries for a side salad.

Moving from the contemplation stage to the preparation stage is a big deal. You’ve successfully acknowledged and accepted that you need to make changes and have begun to make small changes.

The preparation phase is one of the most important phases.

Many people stay here. While others skip this stage completely and immediately start to take action.

I admire their drive, but their success levels dramatically decrease, as they skipped right past one of the most important steps to losing weight and staying motivated…

Having a meal plan or exercise program that works for their goal, or educating themselves about what they should eat and which exercises they need to use to reach their goal.

WEIGHT LOSS MOTIVATION STAGE 4:  ACTION
The action stage of weight loss is one of the most difficult. The action phase is where you’ve set goals and start taking action to get them.

This is when you’re actively changing your bad habits and replacing them with good ones.

It’s the time where you’re breaking your emotional connections to food.

It’s the time where you’re questioning if you have what it takes to do this for the rest of your life.

It’s the stage where many people make it to, but end up relapsing back to the 1st or 2nd stage.

People struggle to stay in the action stage because they don’t have the education, tools, plan, and support they need to stay motivated.

If you can stay in the action phase for at least 6 months, you have likely made a lasting change in your life.

WEIGHT LOSS MOTIVATION STAGE 5:  MAINTENANCE
In the maintenance stage, you have successfully changed the majority of your bad habits and have lived a healthy and active lifestyle full of whole foods and exercise for more than six continuous months.

You know how bad behaviors can adversely affect your weight and health.

You know that eating healthy food makes you feel so much better than the temporary happiness emotional eating provided. In fact, you have no intention of engaging in that behavior ever again.

Your confidence is sky high, and your body has undergone a complete transformation.

People (including the original non-supporters) are now complementing you on your weight loss and asking you how you did it.

Congratulations, you have successfully changed your life for good, and living this new healthy lifestyle is just as easy to do as living the unhealthy one was in the past.

WHY YOU CAN’T STAY MOTIVATED TO LOSE WEIGHT

To lose weight you have to stay in the action phase… people typically lose their motivation to lose weight and leave the action stage for 4 reasons:

1) YOU HAVEN’T ACCEPTED YOU HAVE TO GIVE UP THE HABITS THAT CAUSED THE WEIGHT IN THE FIRST PLACE

Are you really ready to give up your bad habits? You don’t have to change overnight. Make a conscious effort to slowly phase out your vices, and replace them with healthier alternatives.

2) YOU’RE NOT EMOTIONALLY JAZZED UP ABOUT YOUR GOAL BODY

They don’t want to lose weight bad enough. Get crystal clear about what you want, why you want it, and how (freaking!) good it’s going to be when you get it. Visualize it!

Think about how bad you want it every time that little devil on your shoulder is trying to get you to cheat on your diet or skip the gym. A Weight Loss Vision Board can help you stay motivated and focused.

3) YOU AREN’T GETTING THE RESULTS YOU WANT… SO YOU GIVE UP OUT OF FRUSTRATION

This happens when you don’t follow a complete plan that’s best for you and your goal.

Make sure you’re following the right program for you. But it’s also important that you follow professional advice…

Preferably a professional who completely understands exercise, nutrition, and how to use both to lose fat, and keep you motivated… like me! ; )

4) YOU HAVE SOMETHING WORKING AGAINST YOU AND YOUR METABOLISM

Motivation struggles are often a symptom of a much bigger issue.

It is A LOT HARDER to stay motivated if you have toxic build-up, metabolic damage, or a hormone imbalance working against you.

The good news is, it’s completely possible to use food and exercise to reset your body quickly and reverse problems so you can lose fat fast.

Please leave me a comment and let me know what stage of weight loss motivation you’re in and what you struggle with the most.

If you tell me what you need help with, I’ll make more posts for you. : )

Hugs and Love

Your Biggest Cheerleader
xxoo

Toni Sweeney

 

motivation dwindles. supplements help!!

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How to drink more water during the cold winter months

We all know the WHY’s to drinking more water. From detoxing to skin elasticity, I could name 100 reasons why we all should be drinking more water throughout the day! Our bodies benefit the most from being hydrated but HOW do we drink more water when it’s sooooo cold outside?

#1 Infuse it! 
Let’s face it! Water is super boring! Sometimes your body just wants something more than plain old water. Add some low calorie and sugar free sweeteners to your water like MIO or Crystal light. Add lemon to your water to get that daily detox you need!

#2 Water drinking Apps! 
We all pretty much carry a smart phone with us these days. Why not put it to use with a reminder to drink water? Some of the best apps i have seen are 1. Waterlogged 2. Idrate 3. Eight Glasses a Day 4. Daily Water & 5. Talpt Water

#3 Use A straw! 
The more convenient the better! We as humans like simplicity. Make sure there is a straw hanging out so you can grab and swig as needed.

#4 Leave your water bottle sitting with no lid. 
I find myself having 2,3, sometimes 4 different bottles sitting around the house or office with no lid. I’ll repeat myself here– the more convenient, the better and more liklihood you’ll be to drink.

#5 Cup by each sink. 
I randomly place a cup by a sink I know I’ll be walking by a few times through the day. Weather it’s the kitchen sink or the bathroom, you’ll be sure to see an empty cup sitting by mine. Fill half way up and chug each time you walk past!

#6 Driving a lot? Make it A Game! 
Driving can get old. Spice up your drive time with a little game. Every time you see a ___________ (red car, stop sign, road sign, white truck) take a swig of water. Just make sure the convenience of bathrooms is around you on your commute home!

#7 Bubba Kegs! 
Bubba kegs are great cups to keep on hand. These monstrous kegs can hold up to 72 ounces of water. Fill it up in the morning and sip on it through it’s retractable straw all day! Get Yours Here!

#8 Disposable/Resuable cups & rubber bands. 
How many of you have rubber bands in your desk or heck, even hair ties? Have a refillable bottle? Each time you drink a cup or bottle full of water, add a rubber band to the outside of the cup. Or challenge yourself! Start with 6 or 8 rubber bands on your cup in the morning, Take off 1 rubber band each time you fill the cup up! Try to get off all of the rubber bands before you end your day!

#9 Drink 1 glass after each potty break. 
Why not? You’re washing hands anyway, may as well fill up that cup that you left sitting by the sink earlier, chug and go about your day!

#10 1 glass upon waking, 1 glass before bed. 
Make this a routine! Before you’re “allowed” your morning coffee or “allowed” to go to bed, make sure to get one bottle in!

How your sleep pattern sabotages your weight loss efforts

 

Deep Restful Sleep is one way to success

Imagine two women you know: One is your model of fitness success (She clearly knows how to slim down correctly and has the body to show for it), and the other is what you fear. This friend has her heart in the right place, but no matter how hard she works, she still struggles with the process and doesn’t have the body she wants. The troubling part is that when you talk to both, they share a common approach:

  1. They eat meals that focus on lean protein and vegetables.
  2. They exercise at least three times per week, focusing on both weights and cardio.
  3. They know which foods are truly healthy and which they need to limit—and they do.

And yet one friend—the one who continues to struggle—can’t maintain her focus. She has trouble controlling her hunger, always craves sweets, and, despite her biggest efforts in the gym, she doesn’t seem to achieve the same results as someone else following the same program.
The problem might seem obvious at first. After all, one woman strays from her diet more than the other. And if exercise “isn’t working,” it probably means she just doesn’t really know how to train.
Maybe it’s genetics. Maybe she’s lazy or lacks willpower. Or maybe, diet or exercise isn’t the real problem.

Sleep Controls Your Diet

The debate about the best way to achieve a healthy weight always revolves around eating and movement. If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple, or even accurate. Sometimes you want to eat less and move more, but it seems impossible to do so. And there might be a good reason: Between living your life, working, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts. According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.
Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.

Poor Sleep Changes Your Fat Cells

Think about the last time you had a bad night of sleep. How did you feel when you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy? It’s not just your brain and body that feel that way—your fat cells do too. When your body is sleep deprived, it suffers from “metabolic grogginess.” The term was coined by University of Chicago researchers who analyzed what happened after just four days of poor sleep—something that commonly happens during a busy week. One late night at work leads to two late nights at home, and next thing you know, you’re in sleep debt.
But it’s just four nights, so how bad could it be? You might be able to cope just fine. After all, coffee does wonders. But the hormones that control your fat cells don’t feel the same way.
Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.
Here’s why that’s bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.

Lack of Rest Makes You Crave Food

Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that’s incorrect. Hunger is controlled by two hormones: leptin and ghrelin.
Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.
If that’s not enough, the scientists discovered exactly how sleep loss creates an internal battle that makes it nearly impossible to lose weight. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.
And it gets worse.
Lack of sleep also pushes you in the direction of the foods you know you shouldn’t eat. A study published in Nature Communications found that just one night of sleep deprivation was enough to impair activity in your frontal lobe, which controls complex decision-making.
Ever had a conversation like this?
“I really shouldn’t have that extra piece of cake… then again, one slice won’t really hurt, right?”
Turns out, sleep deprivation is a little like being drunk. You just don’t have the mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid. This isn’t helped by the fact that when you’re overtired, you also have increased activity in the amygdala, the reward region of your brain. This is why sleep deprivation destroys all diets; think of the amygdala as mind control—it makes you crave high-calorie foods. Normally you might be able to fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.
And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.
The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”

Sleep Sabotages Gym Time

Unfortunately, the disastrous impact spreads beyond diet and into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young. But sleep (or lack thereof) is the enemy of muscle. Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.
Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone—your natural source of anti-aging and fat burning that also facilitates recovery. This happens in two different ways:

  1. Poor sleep means less slow wave sleep, which is when the most growth hormone is released.
  2. As previously mentioned, a poor night of rest increases the stress hormone cortisol, which slows down the production of growth hormone. That means that the already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system. It’s a vicious cycle.

If you’re someone who doesn’t particularly enjoy exercise, not prioritizing sleep is like getting a physical examine with your father-in-law as the investigating physician: It will make something you don’t particularly enjoy almost unbearable. When you’re suffering from slept debt, everything you do feels more challenging, specifically your workouts.

The Better Health Secret: Prioritize Sleep

The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.
While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.

Blackout to end you sleep problems. ​Blackout was formulated specifically to address these sleep fatigue issues. By utilizing a powerful blend of sleep enhancing herbs it allows you to get a full night of deep, restful sleep and wake up the next day feeling completely refreshed and fully recovered. The product addresses both sleep latency and sleep continuity. This clinically designed formula will not only help you fall asleep faster, but also help you reach a full deep sleep which will result in an optimal night’s rest. Maintaining this level of deep sleep each night over a period of time will reduce cortisol levels, optimize your metabolism and allow your body sufficient time to recover to its full potential.

Further enhance recovery by aiding in digestion and nutrient assimilation while you are asleep. This keeps your body’s metabolism as efficient as possible and leads to a positive impact on your metabolism, helping assist with fat-loss while you sleep. End sleep fatigue now. Relax, rejuvenate and recover with Blackout.

shape.com

5 Things that happen when you can’t poop!

Constipation. It’s not a pleasant topic, but it’s a much bigger issue than you might think!
Most people avoid professional support when they’re blocked up because they feel embarrassed or ashamed, but guess what? You’re not alone. There is a big tribe of constipated folk out there. I used to be one of them.
We instinctively know that we need to poo and feel uncomfortable when we don’t go for days. But WHY do we need regular number twos?
Why is pooping is so important?

While poo is predominantly made up of water, bacteria and indigestible vegetable fibre, it also contains things we want to get rid of – waste, toxins and hormones. These are vital for the body to remove to stay happy and healthy.
What happens to your body when you don’t go?

1. Toxicity.
Our body recycles our waste and hormone byproducts, which leads to toxic build-up in the bowel.Toxins first build up in the bowel as a result of stress or consuming too many acidic foods, such as sugar, flour, caffeine, and alcohol. When the bowel becomes out of balance, it attempts to protect itself by secreting a glycoprotein substance that lines the entire intestinal wall. This is known as mucoid plaque. This substance is what makes it hard for the body to absorb vitamins and nutrients, which could result in chronic malnutrition. 

An unclean bowel leads to unclean circulating blood and as a result unclean tissues and organs. This weakens the health of our organs and as a result they do not function as well as they are designed to.

2. Diverticulitis.
When too much pressure is used from straining to get poop out we can develop bowel pockets, where the lining of the colon bulges and food and contents collect there. These pockets are called diverticula and can be a house for fermenting, rotting food and other contents.

3. Pathogen growth.
Rotting food in the bowel and the development of diverticula can stimulate the growth of dangerous pathogens such as parasites, bacteria and fungus.

4. Leaky gut.
​Toxins can weaken the bowel wall and cause a leaky gut. As the name states, the intestinal lining becomes “leaky” allowing undigested food, proteins, toxins, cholesterol and fats to pass through into the bloodstream and lymph where they go on to affect the health of other organs, especially those that are weak.

5. Poor energy.
Toxicity leads to poor oxygen delivery in the body. Without oxygen, our energy levels are depleted. An exhausted body does not remove toxins well. And the vicious cycle begins again!

How to get things Moving Again & why you should cleanse!
CLEANSING allows you to REMOVE accumulated mucoid plaque in order to rebuild your bowel and your liver and protect yourself from disease. 

CLEANSING removes excess amounts of mucous, old fecal matter, trapped cellular and non-food wastes, and inorganic mineral deposits that contribute to pains in the body. It also PURIFIES  your liver, kidneys, and blood; ENHANCES mental clarity, INCREASES energy, RELIEVES the body of dependency on habit-forming substances; and REDUCES your stomach to its normal size, contributing to weight loss.

Xtreme Reboot is gentle enough to use every single month! We recommend cleansing before switching supplements on your weight loss journey. And It’s only $29.99! Use code “cleanse” to save an additional $10 on this AMAZING product! 


Low Carb food list. what you can eat and drink on the keto diet

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Low Carb Food List – An In-depth Breakdown

Healthy Fats & Oils: Coconut oil, butter, lard & bacon fat, olive oil, avocados, fish oil, flaxseed, chia seed. Stay away from bad fats like vegetable oils.

Meats: All are fine. Chicken, beef, lamb, pork, venison, etc. Grass-fed is the healthiest.
Fish & Seafood: All are fine. Salmon, cod, shrimp, octopus, tuna, tilapia, bass and others. Wild-caught is the healthiest.

Vegetables: All non-starchy veggies are fine. Spinach, zucchini, yellow squash, broccoli, mushrooms, cucumbers, onion, garlic, cherry tomatoes, spaghetti squash, etc. Vegetables other than potatoes, corn and large tomatoes are low in carbs and should be consumed multiple times daily.

Eggs: Omega-3 enriched, pasture-raised organic are best.

Full-fat Dairy: Cheeses, unsweetened almond milk, heavy cream, yogurt, butter. Any dairy low in carbs and high in saturated and/or monounsaturated is generally good.

Nuts and Seeds (in small amounts): Almonds, walnuts, macadamia nuts, cashews, sunflower seeds.

Flour Replacements: Almond flour, almond meal and coconut flour.

Berries (in small amounts): Blueberries, raspberries, blackberries, strawberries, lemons, limes.
 
Sweeteners & Sugar Alcohols: Erythritol, stevia, Truvia, xylitol. It’s recommended to consume sweeteners with minimal calories, no carbs and a low Glycemix Index (GI) because they won’t count toward your net carbs or spike your blood sugar levels. Every body is different though, so try these sweeteners and see how you feel!

* Berries, nuts and seeds should be eaten in small quantities. Berries do contain sugar and can easily take you over your carb limit if you don’t track your portion sizes; however, they are packed with vitamins and can be a good treat from time to time. Nuts are calorie dense and the serving size is generally extremely small.

 
Low Carb Indulgence Food List

Now that you have your list of safe and delicious low carb foods, you’re probably asking: “What about treats? Can I cheat a little but still be somewhat healthy?” Great question! We know what that’s like and it’s important to be flexible. Here’s a few foods you can indulge in from time to time:

Dark Chocolate: 70% cocoa or higher has about 10 carbs per ounce.

Low Carb Ice Cream: Breyers CarbSmart is only 4 net carbs per 1/2 cup and tastes great! Enlightened is also a great brand that is sweetened with erythritol! Halo top is my go to!!

Sugar-free Jello w/ Whipped Cream: Simple but sweet and keeps you low in carbs.

Quest Bars: These aren’t too high in carbs but may spike blood sugar according to some people. Try putting them in a toaster oven for a few minutes on each side (until lightly browned). You’ll love them!

Peanut Butter: Always good but in small doses. Buy an all-natural brand with only two ingredients: peanuts, salt.

Pizza (toppings only): If you can’t live without pizza (and don’t want to make a keto pizza), just eat the toppings and sauce. Those are the best parts anyway! Or make your own Low Carb Pizza!

Breaded foods: Calamari, mozzarella sticks, chicken wings and anything else breaded is okay in small doses.

 
Low Carb Drinks (non-alcoholic)

Water, water, water! You need to drink more water on keto, or any healthy lifestyle, for that matter. Staying hydrated is extremely important. Here are a few options you can enjoy while keeping your carbs and sugar in check:

Water
Coffee
Tea
Protein shakes
Vegetable Juices (fresh squeezed and unsweetened)
Carbonated water or soda
Bai5 or other erythritol/stevia sweetened beverages

Low Carb Alcoholic Drinks

You can have alcohol on keto! The stronger liquors are 0 carbs. They will add to your caloric intake but keep your carb count low. Below is a list of liquors and lower carb beers and wines for easy reference when picking your poison!

Vodka
Whiskey
Tequila
Rum
Scotch
Brandy
Cognac

Select beers
Rolling Rock Green Light (2.4 carbs)
Michelob Ultra (2.6 carbs)
Bud Select (3.1 carbs)
Miller Lite (3.2 carbs)
Coors Light (5 carbs)
Amstel Light (5 carbs)
Wine
Reds (per glass on average)
Merlot (3.7 carbs)
Pinot Noir (3.4 carbs)
Cabernet (3.5 carbs)

Whites
Chardonnay (3.7 carbs)
Pinot Grigio (3.2 carbs)
Riesling (5.5 carbs)
Champagne (1.5 carbs)

Losing Weight or Simply Eating Right

Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system.

Being healthy is all about getting the right nutrients and vitamins from your food so always include variety in your diet. Have plenty of meat (or fish), dairy and veggies on a daily basis. Use coconut oil and olive oil when you cook and in your salads (respectively) and have a handful of nuts or berries from time to time.

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Download our Ultimate Keto List Now!

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Check out our favorite keto products!

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What does ketosis mean and what is the keto diet?

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What is this keto diet?

The keto diet (aka ketogenic diet, low carb diet and LCHF diet) is a low carb, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more.

On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose (sugar and carbs). Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.

Entering ketosis usually takes anywhere from 3 days to a week. Once you’re in ketosis you be using fat for energy instead of carbs. This includes the fat you eat and the fat that is stored in your body.

How to test for ketosis?

You can test yourself to see whether you’ve entered ketosis just a few days after you’ve begun the keto diet.

Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. If the concentration is high enough, you’ve successfully entered ketosis.

There are other ways of telling you’re in ketosis, though. Look for changes in mood and alertness as well as a stronger smell in your breath and urine. Many people also report better sleep and decreased appetite when you’re in ketosis.

The truth about fat

You may be thinking, “but eating a lot of fat is bad!”. The truth is dozen of studies and meta studies with over 900,000 subjects have arrived at similar conclusions. Eating saturated and monosaturated fats has no effects on heart disease risk.

Most fats are good and are essential to our health. Fat and protein are essential for survival.

Fats are the most efficient form of energy and each gram contains 9 calories compared to 4 calories per gram of protein and carbs. There is no such thing as an essential carbohydrate.

The keto diet promotes eating fresh whole foods like meat, fish, veggies and healthy fats and oils as well as greatly reducing processed and chemicalled treated foods that the Standard American Diet has so long encouraged.

It’s a diet that you can sustain long term and enjoy. What not to enjoy about bacon and eggs every morning?!

HOW CALORIES WORK

A calorie is a unot of energy. When something contains 100 calories it describes how much energy your body could get from consuming it. Calorie consumption dictates weight gain/losses.

If you burn an average of 1800 calories and eat 2000 calories per day you gain weight. Makes sense right?

If you do light exercise that burns an extra 300 calories per day you’ll burn 2100 calories per day putting you at a defeceit of 100 calories. Simply by eating at a deficit, you’ll lose weight because your body taps into stored resources for the remaining energy it needs.

That being said, it’s important to get the right balance of macronutrients every day so your body has the energy it needs.

WHAT ARE MACRONUTRIENTS?

Macros are molecules that our bodies use to create energy for themselves. Primarily fat, protein and carbs. They are found in all food and are measured in grams on nutrition labels.

  • Fat provides 9 calories per gram
  • Carbs provides 4 calories per gram
  • Protein provides 4 calories per gram

 

WHAT ARE NET CARBS?

Many low carb recipes/website will write “net carbs” when displaying macros. Net carbs are total carbs minus dietary fiber and sugar alcohols. Our bodies can’t break down iber and sugar alcohol into glucose so they generally don’t raise blood sugar. For this reason, many people don’t count them toward their total carb count.

HOW MUCH SHOULD YOU EAT?

On a keto diet, about 65-75% of the calories you consume daily should come from fat. About 20-30% should come from protein. The remaining 5% should come from carbohydrates.

Find a good keto calculator online to figure out exactly how many calories you should be consuming in a day.

Day to Day Benefits
The keto diet doesn’t only provide long term benefits but day to day benefits as well. When your body enters into a keto state you can expect to

  • Lose body fat
  • Have consistent energy levels during the day
  • Stay satisfied after meals longer with less snacking and overeating

Longer satiation and consistent energy levels are due to the majority of calories coming from fat, which is a slower digestion and calorically denser.
Eating low carb also eliminates blood glucose spikes and crashes. You wont’ have sudden blood sugar drops leaving you feeling weak and disoriented.

Long Term Benefits

Studies consistently show that those who eat a low carb high fat diet rather than a high carb low fat diet:

  • Lose more weight and body fat
  • Have better levels of good cholesterol
  • Have reduced blood sugar and insulin resistance
  • Experience a decrease in appetite
  • Have reduced triglyceride levels
  • Have significant reductions in blood pressure.

Want to learn more about ketosis and get great menu plans? Join the BeeXtreme Community today so we can help you out!

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Keto Starter Pack

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Body Fat “BF”, Body Water “BW”, Body Mass Index “BMI”, Bone “Bone” on a scale. What does Body Water mean!?

Today is P2D3 on my Xtreme Skinny Drops and I’ve been attempting to get this number that’s stuck to my body fat scale down into the a “healthy” range for my age. According to Built Lean I need to get down into the 21%. So here I am at 28.5% and I’m working on that this round of drops. 
I noticed this morning when I put my comparison pictures together that there was a number that was going up and I wasn’t quite sure what the heck it was. “BW”? BW stands for Body Water on a Weight Watchers Scale. But why is my body water going up when my weight is going down? See Below for my 3 Day progress on the Xtreme Skinny Drops

As you can see starting from the bottom and going up, my Body Water is going up up up. 51%, 51.7%, and 52%. Now the person that I am with my way of thinking– i want my water weight to go down, not up!! Is this what this means? NO. It doesn’t mean that. Let me explain. 

Body water is an important measure when it comes to a healthy body. The human body needs water to function the right way. Finding the perfect balance in your body water is key. Your water intake should compensate the loss of body water. A human body can lose body water through the skin, via sweat, urine and by breathing. If the balance is right, you will feel at your best!

What is body water?

Body water is the total amount of fluid in a human body. The human body should consist of at least 50% of water. The exact percentage varies based on a number of factors (e.g. age and gender). Body water is the primary building block for cells. It helps to regulate the internal body temperature, strengthens your muscles and moisturizes your skin. These are just a few examples why body water and drinking water is so important.

What is the ideal body water percentage?

The ideal body water percentage varies. It is influenced by different factors. Gender, age and body composition affect this percentage. In general, women have a lower body water percentage than men. This is because women have more tissue than men. The ideal percentage for adult women will fluctuate between 45 and 60%, while the ideal percentage for adult men will be between 50 and 65% of the total body. For the real athletic body types it is even recommended to have 5% more body water than the average adult range.

Consequences of not drinking enough water

Everybody knows that drinking water is important. But few people know why this is important. Not drinking water can cause physical problems. What are the consequences of not drinking enough water?

Mental issues

Tiredness

Skin problems

Airway issues and allergies

High cholesterol

High blood pressure

Decreased physical performance

Weight gain

 

In order to prevent these problems, it is recommended to monitor your body water level. Especially when you want to lose weight! 

How can you increase your body water percentage?

There are many ways to increase your body water percentage. It starts with drinking at least 2 litres of water per day. Most important: never wait until you are thirsty. Furthermore, it is recommended to start your day with a glass of water. This will clean the body from waste and toxins. Another way to increase your body water percentage is to eat raw fruits and vegetables. They are dense in water. This is a good alternative for drinking water all the time. Keep this in mind: drink water and other fluids until you urinate frequently and with light color. 

Keep This In Mind When That Number Starts To Freak You Out:This is actually fairly normal for someone who is losing weight. Fat holds little to no water in the body, and muscle holds a certain amount of fluids. As you lose weight, your water % will increase over time since you are losing the fat which holds none of it. 

Why Talking To Your Doctor about weight loss may not be the best thing to do.

OK, so you’re overweight. So are two-thirds of all Americans. Maybe you need a nudge to get going on a diet and exercise plan. Maybe you’ve thought about talking with your doctor about weight-loss strategies. Well, a number of studies suggest you’re probably not getting the advice you need.
 
Many patients say their doctors don’t spend enough time, if any, talking with them about losing weight. But doctors often complain that when they do bring up the issue, nothing changes.
 
Did you ever bring up your weight to your doctor, but the topic is kind of avoided, almost as if he’s uncomfortable?
 
What is clear is that this kind of disconnect between doctors and patients is all too common. Studies show just one-third of doctors surveyed say they talk with patients about losing weight. That means two-thirds don’t.
 
It’s as unreasonable to say I didn’t quit smoking because my doctor didn’t tell me to as it is to say I didn’t lose weight because my doctor didn’t tell me to. Everybody knows you shouldn’t smoke, and everybody knows you should be at a healthy weight. It’s not a mystery.
 
There are a number of practical reasons why doctors don’t talk with patients about weight. With an average of eight minutes per office visit, many just don’t have time. Doctors aren’t reimbursed for weight counseling, only for treating conditions like diabetes and high blood pressure that result from being overweight.
 
So who should you talk to about your weight if you can’t talk to your doctor?
 
There are a lot of people you can confide in. Friends, family, neighbors that went through the same struggle you are going through right now. With the world of social media at your fingertips there are more than enough resources for weight loss.
 
With the click of a button you’re going to be overwhelmed, I can tell you that right now. From pills, to plans, to wraps, and detox drinks, there’s literally hundreds of thousands of “products and gimmicks” to try.
 
Make sure you’re talking to someone accountable for the advise they are giving you. Did you know you can buy a “beachbody” program today, and become a “health coach” tomorrow? I’m sorry but that’s absurd to me! Not saying that all “beachbody coaches” are unaccountable. A lot of them are accountable, BUT even more of them are just trying to make a buck.
 
You need a plan of action. Most people will not sit down with you to figure one out. That’s where we come in. We have general plans but sometimes you need more specific plans. And this is something we offer to you for FREE because we want you to get healthy! It won’t be easy and it’ll take work on your part, but we promise to get you the #RESULTS you deserve. We aren’t just a company who throws supplements at you and says good luck. We are all different and not one thing works for everybody. So if your company is telling you that you’re not doing something on your part because you’re not seeing results—go to a different company before they try getting you to buy a different product. It’s that simple.
 
Contact me and I’ll help get you on a plan that will work for your busy lifestyle. It’s not rocket science it’s just taking that extra step that to show that we care about the consumer!
 

#screwthescale

There comes a time in your life where you hit the pause button and say “what happened”? It’s that point in time where you start to make some changes. That number on the scale may be terrifying at first, it’s true. BUT YOU SHOULDN’T BASE YOUR DAILY FEELINGS ON THAT NUMBER ON THAT SCALE.
Weight doesn’t measure how you feel in your own skin. Weight doesn’t measure the gratification you get from KNOWING you are doing everything in your power to get healthy, fit, STRONG, in your mind, body, and soul. Weight doesn’t measure how far you can push yourself in your journey. Weight doesn’t measure the fact of KNOWING you are killing it everyday!
There comes yet another point in life where you do weigh everyday but that number doesn’t mean “you failed” yourself if you’re up a pound. Allow me to let you in on a little secret. That number is just a number and it doesn’t mean a thing! It doesn’t define you, it doesn’t represent your worth, and here’s the best part: no one else will know what that number is unless you actually tell them! For all you know people could think you weight 10 pounds less that what you are. It’s just a perception. How YOU FEEL should be the only thing that matters. Do your clothes fit? Are you healthy? Do you feel confident in your own skin? If you answered yes to those questions, but for some crazy reason that dreaded number controls how you ultimately measure your progress, then maybe, you should back away from that scale. What if you took a week off from your morning scale ritual?
Here’s the thing ladies and gents. Our weight (the actual number of pounds we weigh on a given day) is influenced by more factors than you can imagine much less begin to control. Maybe you did sweat your butt off at a spin class and maintained a disciplined eating regimen over the last few days but you were also stressed out about an upcoming event that has made your cortisol levels go through the roof and abruptly halted any weight loss success. Maybe you’re ovulating, maybe you’re retaining water from that soy sauce at your amazing sushi dinner the other night. Regardless of what it is, there are more things affecting your weight that you cannot control than things you can control! So why not just let it go and find a new way to benchmark your progress? Why not find a good ole fashioned tape measure or pictures because those numbers are REAL.
Or here’s a thought, how about being consistent everyday with a healthy walk or workout and eating clean and LOVING the body you were given? Your body does a lot for you. It allows you to kill your workouts, take those Sunday strolls with the kiddos and so much more! Maybe instead of hating your thighs or daydreaming about those toned arms you can spend some time thanking your body for all it does. Some day you will look back and wish you had been grateful for how you looked. But you were too busy obsessing over how much you weighed to actually enjoy the fruits of your labor.
Bottom line is that we are so incredibly hard on ourselves. Let’s find ways to ease up a bit. Maybe the first step for you is to learn a new way to measure your health. Who knows what will follow!
My tips for you: Stay consistent with yourself. If you have a bad day, let that bad go when you wake up the next morning. Every day is a new start. A new challenge to push yourself a little farther.
XOXOX
— From someone who doesn’t give a shit what that scale says!

Target those love handles

Let’s be honest… there’s not a whole lot to love about love handles. They don’t fit into your skinny jeans, and they can be pretty challenging to get rid of. Why, you ask? Since love handle fat sits on the side of the abdominal area, lots of people think that a typical ab workout will blast it away. This isn’t the case. Love handles lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.

That being said, it’s a myth that you can spot reduce fat loss. Yes, you can target your obliques to maximize toning, but fat is lost through cardio and diet. We’ve all heard that abs are made in the kitchen, and (unfortunately) it’s true. You can do crunches until the cows come home, but unless you get rid of your excess fat through healthy eating, your toned abs will never be seen. So here’s the best strategy for kicking your love handles to the curb:

Step 1. Eat lean. Eat clean.

Step 2. Add in a 30-minute cardio session every other day. If you’re feeling really hardcore, beef it up to 6 days a week. A Duke University study found that people who walked for about 30 minutes 6 days a week gained hardly any abdominal fat over an 8-month period.

Step 3. Try the following 10-minute love handle workout. It hits the obliques hard, while also working the rest of your core. Trust me, it’ll give those love handles a run for their money!

A 10-Minute Love Handle Workout

Repeat the following circuit 3 times, moving as quickly as possible from exercise to exercise. Do this routine 3 times a week.

40 Woodchoppers (20 on each side). Using one hand weight, stand with your feet hip-width apart with your weight on your left leg. Start by holding the weight in both hands up by your left shoulder. Next, twist to make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.

50 Russian Twists. Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.

 

30 Side Plank Hip Lifts (15 on each side). Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat. Do 15 on your right side, and then 15 on your left side.

30 Bicycle Crunches. Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.