The Lifestylista ®

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Weight Loss Motivation

A SIMPLE & EFFECTIVE WEIGHT LOSS STRATEGY THAT DOUBLES HOW MUCH WEIGHT YOU LOSE…

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Millet and lentils— How do we know this actually works?
One of the longest running and largest scale weight loss maintenance trials ever conducted: a Kaiser Permanente study funded by the National Heart, Lung and Blood Institute at the National Institutes of Health. Published in the American Journal of Preventive Medicine.
– 1700 study participants
– 44% African American

Guess what it is..? A FOOD DIARY!
Now ladies, I’m not saying you’ll need to do this darned boring thing forever! How flipping annoying would that be??! I’m suggesting that self awareness is key. So many of us just aren’t aware of what we really do eat… Some of us remember the main meals we have and totally blank on all the snacking, all the grazing. IF YOU REALLY WANT TO DITCH THOSE POUNDS… for the first few weeks of deciding to change your lifestyle, of deciding to lose weight… just keep a food journal, write down everything you eat (even the stuff you don’t want to write down!). This is time consuming but writing down everything you eat, even for just a few weeks, for many people, can be the key to taking the pounds off and keeping them off.

— “Can writing down what you eat really help you to lose weight?”
According to the leader author of the study (Jack Hollis PhD), “The more food records people kept, the more weight they lost. Those who kept daily food records LOST TWICE AS MUCH WEIGHT as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

— “But I am on the road a lot, I don’t have a way of keeping a formal journal”
Dr K. Bachman who was also a part of the study said, “Keeping a food diary doesn’t have to be a formal thing. Just the act of scribbling down what you eat on a Post-It note, sending yourself e-mails tallying each meal, or sending yourself a text message will suffice. It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior.”

So there you have it. Are you willing to ‘sacrifice’ two weeks of your life to food journal to really get self aware and to work out how much food / what you’re actually putting into your body?
I used to be about 70 pounds heavier (approx 32 kilos) and when I started my weight loss journey, I did a food journal for a few weeks so I could work out exactly what I was eating. I have to say it was a darned eye opener! I had been extremely un-self aware. And as I’d been gaining weight steadily over the years, I used to blame the washing machine for shrinking my clothes! I felt blindsided by the constant weight gain, so confused about why / how I was getting fatter and fatter. The food journal helped me to see what I was actually doing. And Knowledge is power baby!

I’m here rooting for you!

love,
The Lifestylista
xox
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MELT THE FAT GIRL! Secret Celebrity Strategies to LOSE WEIGHT BY… DANCING!

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Want to MELT THE FAT & DANCE your extra weight off?  Secret Celebrity Strategies to LOSE WEIGHT… CLICK VIDEO http://youtu.be/nmft4wpjxgw to see an example! FOLLOW THE INSTRUCTIONS BELOW TO MAKE IT EFFECTIVE.  Dancing has been shown to be hugely effective at helping people to lose weight. And what’s more… it’s free and you can do it anywhere, anytime.
— Life is short so let’s bring the joy, the love and the fun! And if you don’t enjoy your exercise, you won’t do it…

1) CHOOSE SOME FAST MUSIC
Make sure it’s a playlist of songs you LOVE! This will get you moving! You want to get your heart rate up. This isn’t the time for a romantic, slow song… 🙂 You’ve got fat to burn and muscles to tone!

2) DANCE FOR AT LEAST 20 MINUTES

3) MOVE YOUR WHOLE BODY to burn fat / calories
This is not the time for a shy, side to side shuffle! You need to move your legs and move your ARMS ABOVE YOUR HEAD to get the blood pumping and the circulation going. Move like you’ve got ants in your pants. Lose yourself in the music and raise your knees up high too! Don’t stop, keep moving.
30 minutes of dancing to hip hop can burn approximately 250 calories…

4) THINK OF IT AS INTERVAL TRAINING
Interval training – short bursts of very very intense exercise put together with less intense exercise is great for many reasons, including the fact that it helps you to burn calories much, much faster than when you exercise at a continuously moderate rate.
Dance to a fast song and GIVE IT YOUR ALL! And then you can dance to a slower song – keep moving while you recover, don’t stop – and then back to a fast one.

5) — — USE YOUR HIPS, BEHIND AND QUADS!
These are your most powerful groups of muscles and if you work them well, they’ll continue to burn calories for hours after you’ve stopped dancing (afterburn!).
The bottom line is you have my permission to GYRATE like it’s going out of style. Shake that behind / booty / a** and laugh out loud while you’re doing it.

6) ADD WEIGHT TRAINING
Hold a couple of weights, cans or water bottles while you dance. You want to build muscle for lots of reasons… including the fact that muscle burns more calories than fat does.

Remember to warm up before you dance. You don’t want to get injured now do you? 🙂
Disclaimer: I’m not a doctor so be sure to check with one before starting any new exercise program.

I’m here rooting for you!

love,
The Lifestylista ®
xox
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A Hula hoop life lesson I learned from exercising with Venus Williams

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I spent a day of working out with Venus Williams! How many times in your life have you NOT tried something OR just given it a half hearted try because you were too afraid to fail or afraid that you might look silly trying??? CLICK VIDEO: http://youtu.be/uUiGS2WPQJY
I have THREE words for you:
JUST
DO
IT.

— When your life is nearly over and you’re in your rocking chair, the things you may regret the most are the things you never even really tried for, the dreams you never really gave a chance!
I love you and I want you to live your most gorgeous life!
Kara
The Lifestylista ®
xox

What the Gabriella from @Hoopnotica in the background says: “And for a lot of adults this is overwhelming because people are so scared they are going to fail at it that they don’t want to look silly.”  I shot this video when I was working out with Venus Williams all day – lots of different types of workouts – so much fun AND so many opportunities to look like an IDIOT 🙂

AMAZINGLY FIT, inspirational MOTHER-OF-THREE *or* ‘FAT SHAMER’?

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MariaKangAMAZINGLY FIT, inspirational MOTHER-OF-THREE *or* ‘FAT SHAMER’? SHARE YOUR THOUGHTS, please comment below. “What’s your excuse?” FACEBOOK MOM RECEIVES thousands of HATE MESSAGES… Some people are calling her a bully, insensitive, hurtful, hateful and just plain wrong for sharing this photo… ueemdpxa8vs
Here’s what one commenter had to say: “People like you who post pictures like this make me cry because without surgery I will never look like you.”

Here’s what Maria Kang herself had to say about this:
***”Some saying I’m a bully, I’m fat-shaming and I need to apologize for the hurt I’ve caused women. I get it. SO here’s my First and Final Apology:

I’m sorry you took an image and resonated with it in such a negative way. I won’t go into details that I struggled with my genetics, had an eating disorder, work full time owning two business’, have no nanny, am not naturally skinny and do not work as a personal trainer. I won’t even mention how I didn’t give into cravings for ice cream, french fries or chocolate while pregnant or use my growing belly as an excuse to be inactive.

What I WILL say is this. What you interpret is not MY fault. It’s Yours. The first step in owning your life, your body and your destiny is to OWN the thoughts that come out of your own head. I didn’t create them. You created them. So if you want to continue ‘hating’ this image, get used to hating many other things for the rest of your life. You can either blame, complain or obtain a new level of thought by challenging the negative words that come out of your own brain.

With that said, obesity and those who struggle with health-related diseases is literally a ‘bigger’ issue than this photo. Maybe it’s time we stop tip-toeing around people’s feelings and get to the point. So What’s Your Excuse? – Maria Kang”***

I personally think Maria Kang sharing her story can inspire the rest of us… If we let it! What do you think? Please share your thoughts below!
Source: www.facebook.com/mariamkang
love,
Kara
The Lifestylista
xox
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Dieting's dirty little secret – the scientific truths behind WHY diets make you fat

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Do you AGREE or DISAGREE? VOTE BELOW! Dieting’s dirty little secret – the scientific truths behind WHY diets make you fat. CLICK VIDEO: http://youtu.be/XtgqTcYc84s

You’re fat.

Again…

How the HECK did this happen???

All that weight you lost on the last diet is back on and then some. Now you just feel powerless, confused, out of control and ashamed. You assume it’s because you weren’t disciplined enough or you didn’t have enough willpower… But still you can’t work out how you got back to square one so quickly.

All you want to do is understand WHY now that you’re off the diet (BUT eating even less than you did before you started to diet)… you’ve still gained all of the weight back and more.

WHY?
This is not a mystery.

Once you understand the science behind how diets actually make you fatter, you will have taken the first step to losing weight and keeping it off for good.

A groundbreaking study (“Long Term Persistence of Hormonal Adaptations to Weight Loss”) conducted at the University of Melbourne reported that when people diet, the body’s hormonal balance changes and it goes into serious weight gain mode.

According to researchers, calorie restriction results in a rapid, significant reduction in levels of leptin – a hormone that speeds up the metabolic rate and curtails appetite. It also causes a reduction in the levels of the appetite suppressing hormone Peptide YY. So when you diet, your metabolism slows down and all the regular hormones that keep your appetite in check just aren’t around to protect you… As if that wasn’t enough, there is a huge increase in the levels of ghrelin – a hormone which not only makes you hungry as a horse but also stimulates the release of a polypeptide that makes your body store even more fat, especially in the abdominal region!

The lead researcher, Joseph Proietto, said, “Our study has provided clues as to why obese people who have lost weight often relapse. The relapse has a strong physiological basis and is not simply the result of voluntary resumption of old habits.”

Dr Rudolph Leibel of Columbia University agrees. He believes obesity is a biological, not a psychological illness. According to Dr Leibel’s research, a body that has dieted behaves very differently to a body of the same size that has never dieted. When we lose weight, the body fights fat loss by making our muscle fibers more energy efficient so they burn up to a quarter less calories than the muscles of someone of the same weight who had never dieted. If you lose 10% of your body fat you’ll need to eat 20 – 25% fewer calories to maintain your new weight. So if you were eating 2000 calories a day before your diet, now you’ll need to eat 400 – 500 calories LESS per day just to keep your weight stable. This ‘dieting effect’, needing to eat fewer calories, can last years. No wonder we gain the weight back!

Dr Rosenbaum, a researcher at Columbia University scanned the brains of dieters vs non dieters. He found that the body tries to return to the old weight by giving the dieter a much greater emotional response to food combined with real cravings that make the person more excited about food and less able to resist it. Dr Rosenbaum said that this, when combined with the fact that the post diet body needs significantly fewer calories, creates the ideal situation for weight regain… ARGGH!!!

UCLA researchers analyzed 31 long term diet studies and found that the biggest predictor of long term weight gain was if the subject had been on a diet at some point in the past. So basically, if you’ve ever dieted, you’re the one they expect to gain weight long term. One study they analyzed, where dieters were followed for 2 years, showed that 83% of dieters ended up heavier than when they started their diet.

Diets really don’t work. They actually make the problem worse. Much worse.

Now you understand the science behind why diets don’t work can you forgive yourself for all the ‘failures’ of the past? You’ve been blaming yourself for years and now you need to cut yourself some slack, recognize the huge opponent you’ve been dealing with and work out a strategy. I am working on a book that will lead you through this process step by step. I lost 70+ lbs and I kept it off. Knowledge is power and always remember you’re not losing weight to get fabulous… you’re fabulous now!

love,
Kara
The Lifestylista
xox
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Why you can't have just 1 French fry! HIGH FAT FOODS act like Cannabis in your body…

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HIGH FAT FOODS = WEED, Cannabis, Marijuana, Ganja in our bodies... Ever wondered why (processed) fatty foods can be so addictive and hard to say no to?! Why you can’t just have one piece of fried chicken or just one French fry…?

— According to researchers at University of California, Irvine, these processed fats cause a reaction in the body that makes these foods almost irresistible!

— When rats eat a high fat diet, cells in their intestines produce endocannabinoids — similar to THC the particle in cannabis that gives users their high.

— Endocannabinoids tell your brain when it’s time to eat and when they are active whether you’re a lab rat or a human being you will have a raging appetite… Otherwise known as the munchies!

—Fats are essential for the proper functioning of the human body and they are relatively hard to come by in nature so it’s not surprising that (from an evolutionary point of view) we humans are built to crave fats!

— This evolutionary failsafe is totally unnecessary, of course, in the modern world because today fats of all sorts are extremely available and this addiction to fatty foods leads to weight gain, hypertension and diabetes, just to name a few.

— So the next time you crave that fatty culinary delight just remember that the high you feel is not imaginary!
love
Kara – The Lifestylista
xox

xox
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