Looking for a more accurate measure of body fat and lean muscle mass? One of the most common body composition measures, body mass index (BMI), is under criticism, as it does not assess bone density and lean muscle mass. Recent studies have demonstrated that a more accurate measure of body fat is hip circumference. Referred to as the body adiposity index (BAI), this measurement relates hips to height and actually offers a more accurate measure of body fat levels.

Want to calculate your BAI? Go here.

– Dr. Emily

(For the previous tips, go here.)

Tip #4: Practice portion control.

For some, a food diary or food journal is essential to losing and maintaining weight loss. Studies have shown that some kind of tracking results in higher success and increased rate of weight loss and fat loss. It can definately help with portion control and seeing your pitfalls, such as nightime snacking or eating for reasons other than hunger.

(For the previous two tips, go here.)

Tip #3: Consume fuel for fat loss.

You can’t lose weight or body fat without fueling your body sufficiently. Your body enters a type of “starvation” mode when you cut too low on energy (food) intake or go too long without eating. Essentially what happens is your body prepares for unknown circumstances, like impending famine, and releases a cascade of hormones and enzymatic reactions designed to store body fat. Why? Fat is the best long-term energy source for your body’s survival mechanisms. In other words, your body catabolizes its nutrient-rich muscle as an immediate fuel source to produce the much-needed blood sugar (glucose) for fuel. This process is called gluconeogenesis, and it is not a good thing! A shortage of any of the three macronutrients, carbs, proteins, or healthy fats wreaks havoc on your body’s natural mechanisms designed to protect it. When you eat away at your own muscle tissue, you burn less fat at rest and increase your fat-to-muscle ratio. Each time you crash diet, you lose a little more muscle. Don’t do it.

(For Tip #1, see yesterday’s post.)

Tip #2: Do resistance training 3 times per week. 

The Centers for Disease Control recommends working all of your body’s larger muscle groups a minimum of 2 times per week. This is a minimum. For increased fat and weight loss, you must step it up a bit: try 3-4 days.

Muscle burns calories at rest—25% more calories than fat. Muscle also uses fat as its preferential fuel source along with glycogen (stored carbs), especially when you are engaging in cardiovascular activity. The more muscle definition you have, the more calories and fat you will burn while doing aerobic workouts and while sitting, standing, and even sleeping! Studies have shown that resistance training and aerobic activity together increase GH (growth hormone) levels, helping to burn more fat and to improve skin elasticity.

Perhaps one of the biggest challenges facing fit women today is taking off those last 10 stubborn pounds. Give or take a few pounds, this is one of the most common struggles I have seen as a professional in the fitness industry for over 23 years. Learning how to help has become my one of my greatest pleasures and a source of much fulfillment. When a client finally reaches her goal weight number, she is always ecstatic, as am I! When the goal is accomplished healthfully and safely, the weight will definitely stay off. The lessons learned along the journey are what will keep you looking fit and feeling fabulous–for good!

Please keep in mind, if you have more than 10 or 15 pounds to lose, these lessons and tips can still be applied. Tailor them to suit your needs, and NEVER GIVE UP! With your doctor, choose a weight loss goal that is both realistic and healthful for you, and give yourself enough time to reach it. Slow and steady wins the race. Be patient with yourself, and you will reach the finish line. So, what are the keys to losing the last 10 pounds? Here is what I have learned by helping countless women do just that!

Our LiveRite protein shakes are made of whey protein, and our exclusive formula is absolutely delicious! The benefits of whey protein don’t just stop at fat burning; our shakes offer a multitude of health benefits. Perhaps the question to ask is…what DON’T they do?

Vitamins and Enzymes

To begin with, our whey shakes are fortified with vitamins, minerals, and enzymes. They contain vitamin C and B vitamins which will help you metabolize the calories into energy rather than stored fat. The shake’s papain and bromelain enzymes content help to reduce inflammation and muscle soreness. These enzymes also help with the breakdown and digestion of calories consumed. Our LiveRite whey protein shakes also contain lipase, which helps specifically with the breakdown of fats. Our shakes are fortified with additional vitamin E, shown to improve heart, brain, and breast health and to improve circulation and respiratory fitness.

Photo by TasteofHome.com

Nutritionist Natalie* recommends this delicious recipe for curried pumpkin soup.

Ingredients

• 1 small onion, chopped
• 1 tsp canola oil
• 2 cups chicken or vegetable broth
• 1-1/2 cups canned pumpkin
• 1 tbsp lemon juice
• 1 tsp curry powder
• 1tsp sugar
• 1/2 tsp salt (optional)
• Dash of pepper
• 1/2 cup half-and-half cream or evaporated milk
• Chopped fresh parsley (optional)

Directions

1. In a saucepan over medium heat, saute onion in oil until tender.
2. Add the broth, pumpkin, lemon juice, curry powder, sugar, salt if desired, and pepper.
3. Bring to a boil.
4. Reduce heat; cover and simmer for 15 minutes.
5. Stir in cream; heat through.
6. Serve and garnish with parsley, if desired.

Yield: 4 servings (1 serving = 1 cup)

Diabetic Exchanges: One 1-cup serving (prepared with low-sodium broth and evaporated skim milk and without salt) equals 1/2 starch, 1/2 fat; also, 67 calories, 60 mg sodium, 3 mg cholesterol, 11 gm carbohydrate, 3 gm protein, 2 gm fat.

(Recipe from TasteofHome.com.)

*Reminder: You can ask Nutritionist Natalie all of your diet, nutrition, and weight loss questions online tonight from 8:30pm-9:30pm in our Women’s Weight Loss chat room.

If you’re interested in becoming a class instructor or personal trainer at Lucille Roberts, attend one or both of our upcoming academies:

Instructor Academy
Wednesday October 12
Noon-5pm
Lucille Roberts Valley Stream
FREE!

Personal Trainer Academy
Wednesday October 19
Noon-5pm
Lucille Roberts Valley Stream
$99

You must be able to attend the full 5-hour workshop to participate. To register or to find out more information, please email Emily@LucilleRoberts.com.

Please join us tomorrow, Tuesday September 27, 8:30pm-9:30pm in our online chat room, where Nutritionist Natalie will answer all your diet and nutrition questions! If you’re working out but not getting the weight loss results you want, it may be due to your diet. Natalie can help! See you in the chat tomorrow!