3 Shocking Mistakes that Jeopardize your Weight Loss Efforts

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  1. Too restrictive with your diet.  When you cut calories, you also cut your metabolism in half.  Keep track of how many calories you are getting into your body each day and more importantly how nutritious your food is per calorie count. There are simple calculations and tools that can help you track this online.
  2. Over exercising– I can’t tell you enough how it can work against your weight loss efforts to do daily intense exercise for 2 hours or more! These kind of  people love to work out, however, their bodies are releasing more cortisol – our stress hormone. What happens when we release cortisol? We sabotage our weight loss efforts. Giving the body rest and choosing other forms of exercise like yoga or tai chi can be beneficial.
  3. Hanging around people who are not supportive of your efforts. Be wise who you choose to  hang around. It is very hard to always say “NO”. Sooner or later, you will slip up and eat that bag of chips or brownies in your cupboard. Out of sight and out of mind.  Choose people who eat healthy, encourage healthy habits and you will find it easier to stay on task.

Good luck,

Dr. Jen Cisternino, Naturopathic Doctor, Holistic Weight Loss Expert

 

3 Tips for a Better Workout

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1. Keep it short and sweet. The longer you workout the less intensity you bring. Do not work out for more than 45 minutes. Who says they don’t have time for working out?!

2.Skip the cardio machines and pick up some weights. Circuit weight training will burn 500 more calories during and several hours after your done your workout.

3. Update your ipod list and get that music pumping! Music naturally releases feel good chemicals in the brain that make you push harder and last longer, doubling the endorphin effect!

Good luck,

Dr. Jen Cisternino, Naturopathic Doctor, Holistic Weight Loss Expert

The Top 5 Secrets Every Woman Needs To Know About Losing Baby Weight

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1.Breastfeed! You naturally burn calories each time your body prepares to breast feed. More importantly, your baby benefits tremendously from breastfeeding.

2. Stay hydrated. Drink at least 3 litres of water daily.  Hunger and thirst cues are very similar, so staying hydrated can prevent mindless eating and actually help to give you a feeling of “fullness” in your belly. If you don’t like the taste of water, try adding any of these: cucumber, raspberries, lime, lemon, mint.

3. Stay on your pre-natal vitamins. Most women feel that they can get all their nutrients through their food, but guess what, it is really hard and almost impossible! Mineral deficiencies can slow down your metabolism and zap you of your energy.

4. Move, move, move. It doesn’t matter what you do, but get active. I suggest doing something daily such as walking with your child. I recommend you try lifting weights at least 2 times a week. Building muscle is a sure way to keep your metabolism pumping while giving you a very much needed break from the home routine.

5. Rest. I know what you are probably thinking. “How can I rest with the erratic schedule of feeding and sleeping. Well, you have to go with the flow and when time allows, use it wisely. What would you rather do..the dishes or put your feet up and snuggle with your baby? You will benefit your body and mind if you do the latter.

Good luck,

Dr. Jen Cisternino, Naturopathic Doctor, Holistic Weight Loss Expert