Having trouble losing weight?

When you lose weight your body tends to fight back. You may be able to lose quite a lot of weight at first without much effort but eventually you will find yourself slowing down or stopping altogether. This is why you will see a lot of people lose a good amount of weight then a month or two later they are back to their old ways. And you think what happened just the other month you were looking good and it seems like they just got tired and gave up on themselves. Well if you find yourself in this situation or wanting to know how you can keep the weight off, below I will give you 3 tips you can implement in your life TODAY!

#1 You may be losing weight without realizing it

When it comes to losing weight a lot of people are often caught up in looking at the scale than paying attention to their actual body. Being a trainer that is one of the first thing that I tell my clients when they tell me they want to lose weight. DON’T PAY ATTENTION TO THE SCALE! You will drive yourself crazy stepping on the scale everyday wanting to see results and then you realize nothing has come off and you get discouraged. A lot of times your weight may stay the same but your waist gets smaller or you start to see an ab start to peek. Pay attention to your body rather than the numbers on the scale.

#2 You are eating the wrong things

People often follow these ridiculous diets and meal plans when they are just putting their body through more stress and being more complicated than it actually has to be. I give my clients structural guidelines on when to eat and what to stay away from. One of the things that I emphasize to them is to stay away from foods that have high glucose. A lot of people do not know eating foods with high Glucose is the #1 way to gain weight. Such foods that have glucose are pasta, potatoes, wheat, things of that nature. Also you should be eating whole foods. McDonald’s chicken nuggets is not going to have the same effect on your body as a chicken breast that you get from whole foods that you make yourself.

#3 Your drinking too much alcohol

I know we all like to go out and have fun and drink from time to time. There is nothing wrong with that. But when you are serious about losing weight and want to seriously make a change in your life then you have to cut certain things out and alcohol. It’s called making sacrifices. And if you absolutely NEED to have a drink then I suggest to stick to spirits like Vodka mixed with a zero calorie beverage. Beer, wine and sugary alcoholic beverages are very high in calories.

The last thing I would suggest is to try keeping a food diary and keeping track of what you eat so you can keep yourself accountable. Losing weight and changing your lifestyle requires dedication, a lot of self discipline and perseverance.

If you would like to have a free consultation with me so we can discuss your fitness goals, please contact me via social media on instagram @quinnmitchellii or email me@ Quinnmitchell1@att.net.

Coach Q

The secret to losing weight

The big question people always tend to ask is, “how do I lose weight?” A lot of people tend to think that the major issue is their caloric intake. Calories play a factor but is not the main factor. A lot of individuals are being deceived by the people that work in the vitamin stores. They tell them all they need to do is take a certain pill and in days, weeks, or months you will start seeing results. There is WAY much more involved to losing weight. Losing weight involves many other factors such as eating a clean diet and working out regularly. But guess what… I have found a secret.

Have you ever eaten a meal in the morning and by the afternoon you felt like you were ready to crash? What I am going to talk to you about is one of the major reasons why you may have felt like this and how it can keep you from losing weight. The key component is called insulin. We all have it naturally in our body. Some of you may not be familiar with what insulin is so let me break it down to you. Insulin is released from the cells in your pancreas and into the blood stream when your body senses blood sugar has been increased. Very high blood sugar levels are not good and insulin acts as a bridge between cells and the sugar found floating in your blood. Without insulin however your blood sugar would be extremely high and your body wouldn’t be able to get that sugar into the cells. Before insulin starts forming blood glucose into fat cells, it first stores as much as possible into the liver for a later use. Unfortunately the liver can only hold a limited amount of blood sugar then the excess starts getting dumped off into muscle cells. Muscle cells can hold more glucose than liver however they also have their limit. Once the limit is reached, there is a “spill over” that happens when most of the sugar from carbohydrates in your diet will begin to be stored as fat cells in order to lower to lower your sugar found in your blood stream back to normal.

Therefore, if you control the food you consume you will have low levels of insulin making it easier to burn that unwanted fat. It is high insulin levels that block you from burning fat. Limit your carbohydrate intake and you will see a major change in your weight. Also, it is a good idea to stay away from starch such as potatoes, rice, and bread.

Gives this a try for 2-3 weeks and let me know your results! Feel free to contact me with any questions you may have.

Coach Q

The truth behind the growth of Gluten Sensitivity

Ten years ago few people knew what Gluten even was and you rarely heard people go into restaurants and ask if you had a “Gluten Free Menu”. Now recently you can find the terms gluten free being talked about everywhere

While we don’t know how many people have this celiac disease but it is estimated to affect 3 millions people in the world which is 1% of the population and has increased over the last 50 years.

Now the real question is, why is this becoming so popular now? Or has this had been an ongoing condition that was previesoly misdiagnosed? Now we will dive deeper into it

Gluten is a protein in rye, barley and wheat. It is also used in dough so the bread can rise, hold it’s shape and absorbs liquids like soup. It can also be used to make soup thicker as well.

Gluten-Sensitivity nor celiac disease are food allergies but they are two entirely different concerns. Some people who are sensitive to gluten may only experience mild symptoms such as an upset stomach.

Celiac disease is an inherited autoimmune disorder of the small bowel that can cause similar side effects but to a more extreme level that could lead to death. When they consume foods like gluten it irritates the gut and your body reacts as if a toxin is attacking it.

THE PROBLEM WITH GLUTEN

Some doctors and scientists believe there is an increase in gluten sensitivity due to environmental and food changes. These changes include

New wheat varieties have higher gluten content
Farmers are using wheat with higher gluten varieties because of their natural insecticide qualities
People are consuming more wheat-based products than previous decades

Some ways that we can solve this issue if you find yourself suffering from this is simply eating grains other than wheat. Healthy and gluten free options include brown rice, oats and millet. Many Gluten free products are higher in sugar,fat and sodium to make up for the lack of gluten and improve the flavor and texture.