Though they may seem unrelated, your sleep habits and night time routine can actually play an important part in your weight loss. Night time snacking, caffeine and sugar consumption, weight loss, metabolism and quality sleep are all very connected. For example, getting a good night’s sleep will improve your overall well-being and also help you keep cravings at bay. If you’re tired during the day you will probably be looking for caffeine or sugar to give you a boost. Having low energy will also make you reach for comfort foods and you’ll probably be more inclined to skip a workout or an opportunity to be active. Lack of sleep can also lead to irritability, weakened immune system, impaired memory and more.

Don’t get caught up in misconceptions or unrealistic expectations. Losing weight isn’t easy – nothing worth while ever is. But understanding why it takes so much hard work can help you reach your goals and keep yourself healthy long after. Here are our top 4 truths about weight loss. 

 

 

1. Slower is Better. The safe and effective way to lose weight is through healthy changes at a healthy pace. As much as you want to see a change over night, quick fixes and fad diets won’t help and aren’t healthy. Studies show that people who rapidly lose weight are more likely to gain it back, so give yourself time to make the healthy changes stick. You’re not just eating right and working out – you’re fighting cravings, battling bad habits, trying new things and making major adjustments. Your mind is going through just as much change and hard work as your body. Have the patience to succeed.  

 

 

2. Everyone is Different. Some people see dramatic weight loss in the first few weeks, while others may not see a change for what feels like a long time. This is just another reason to have patience. Just because you aren’t experiencing the weight loss you want yet, that doesn’t mean you are doing something wrong. Everyone is unique – what works for your mother, sister, friend and co-worker might just not work for you the same way. Again, you have to have patience. But there are so many benefits to getting healthy that you will experience whether the number on the scale changes or not (less body fat, more energy, less stress, better sleep, lowered risk of a number of disease – just to name a few). 

 

 

3. Don’t Worry About Consistency. Rarely will you lose the same amount of weight each week, even when you are perfectly on program. Typically you will see a big difference in your first week because you are making such healthy changes, but as you go on in your weight loss the progress slows. It is completely normal to experience fluctuating weight loss from week to week. Your weight will even change day-to-day for reasons such as food and water intake – these are not permanent changes. Think of it this way – if you were to drink a gallon of water and then step on the scale that would increase your weight, right? But it’s not permanent. Don’t get caught up in the small fluctuations – focus on the big picture. 

 

 

4. Don’t seek perfection. No one is perfect. Setbacks are normal and you may experience them more than once. The ways or the reasons you get off track aren’t as important as your ability to bounce back and move past them. Making mistakes and learning from them are part of life, don’t let them stop you in your tracks.  True Success is when You have the strength to lift yourself up, brush yourself off and get back on your path.  

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Two of Spring’s biggest holidays are just a few days away! Although it hasn’t really felt like winter has ended, Easter and Passover are fast approaching. Many of you will choose one of the days this weekend as your cheat day, but as usual the celebrating might last for more than just one day. Here are some healthier recipes and treats that can help you make smarter choices so the weekend doesn’t put too much of a dent in your weight loss plan.

Most people feel hunger many times throughout the day. Some people feel it as soon as they wake up, others rarely eat breakfast. Some people like to graze throughout the day, while other people prefer to sit down to a big meal. In France, snacking is frowned upon and lunch is the biggest meal of the day. In America, potions are typically much larger than the rest of the world. In Spain, dinner is typically eaten at around 10 P.M. All around the world, and even across the U.S., eating habits and culture shape the way we experience and deal with hunger. In general, there are two types of hunger: physical and mental. Physical hunger is considered more “real” while mental hunger is felt psychologically.

Hi Everyone! I will be heading to San Francisco, California this Friday 3/27 to meet with a client for one week. I strategically planned it because we also have a family event we are attending the following week, so it will be a work/vacation for 2 weeks. However, I will continue to be available to you throughout the 2 weeks. Starting Friday 3/27 all texts and emails will be answered in the early morning and late evening. Because of the time difference and my work schedule it would be impossible for me to give exact times. What I think would be most effective for everyone is if you continue to text and email throughout the day when your questions come to mind or when you need any help. But just be aware that the questions you send will be answered in the mornings and late evenings. So you may have to be proactive in some of your questions. For example, if you are going out to dinner I t would be great to ask the day before so it gives me time to look up the menu and answer.

Certain foods are known to be healthy and beneficial for weight loss, but you may find that the reason behind their reputations to be surprising. Some of the foods on this list are obvious choices, but many of these foods don’t seem like clear favorites for weight loss and overall health but they actually offer advantages.

Cheese

Cheese is a fantastic source of protein. Cheese contains nearly as much protein per ounce as beef or chicken, and many  forms of cheese contain virtually no carbs. Many forms of cheese also contain microflora, a healthy bacteria found in your intestines. Age can cause microflora to decrease, but diet and exercise can be adjusted to keep microflora in healthy numbers. A microflora imbalance can cause you to feel bloated, gassy, constipated and overall run down. Including low fat cheese in your diet will give you these benefits while keeping you on track with your weight loss.

Black Licorice

Extract of the root of the licorice plant has been used for hundreds of years and is still used today for a variety of medical uses. It has been known to help treat peptic ulcers and has also been used to relieve symptoms of indigestion and astro-esophageal reflux disorder (GERD). When used with peppermint and chamomile it has been known to help ease gastrointestinal problems. In terms of weight loss, the active compound in black licorice is about 50 times sweeter than sugar but actually increases fat burning in your body. Make sure you are eating licorice with licorice root extract – most black licorice is made with anise extract now. Anise extract has the same flavor and taste but not the same benefits as the real thing.

Cinnamon

Cinnamon has been consumed since 2000 BC. It has always been highly prized and was used in those times by doctors to treat medical conditions. These days it is a potent antioxidant that can be used to aid in weight loss by decreasing blood sugar, speeding up metabolism, and lowering LDL cholesterol. Cinnamon is included is many detox water recipes because of these reasons. Recent studies have shown that cinnamon can help relieve fungal infections, may improve lipid levels for patients with diabetes, and can even inhibit the development of Alzheimer’s and Multiple Sclerosis and one study even found that cinnamon bark may potentially be effective against HIV. Though many of these studies are new and in the early stages, just the fact that cinnamon is associated with these claims and that some of the top medical communities are conducting this research suggests that adding cinnamon to your diet can benefit you in many ways.

Egg Whites

Egg whites are commonly known as an obvious choice to anyone trying to lose weight. But did you know that most of the protein in an egg comes from the white? Of the average 6g of protein in an egg, 4g comes from the white without the fat and other detriments from the yolk. Eggs whites are also free of cholesterol and low in calories. This is one reason why they are a great breakfast – they will keep you feeling fuller longer, they help burn fat and they boost metabolism.

Flaxseed

Flaxseed is another great source of protein that is also high in fiber and Omega-3. Flaxseed can be consumed as supplement tablets and ground or oil forms – all of them offer healthy benefits. Flaxseed has been known to lower blood pressure, stabilize blood sugar, reduce bone loss, promote weight loss, increase immunity and even fight cancer. Flaxseed can easily be added to your diet – you can sprinkle it on quinoa oatmeal, add it to mustard, blend it in smoothies, mix it in with yogurt, and the list goes on.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

This past weekend we sprung forward for Daylight Saving Time and also the weather slowly started to creep out of the 30’s and up toward the 50’s. The snow is finally melting and the warmer weather and longer days we have been waiting for will be here by the end of the week. Now is a crucial time for your weight loss. You probably felt like the dark, cold winter days were filled with monotony and low motivation. During these long winter months it felt like the light at the end of the tunnel was so far away that it would never come – but now is the time that you should be feeling and looking amazing, not just day dreaming about it.

Use the improving weather to jump start your motivation. Recently the weather has been a hassle with mounds of snow and layers of ice, but now you have so many opportunities to enjoy the outdoors and boost your mood. In fact, it’s a scientific truth – a study published recently shows that people who engaged in outdoor activity had elevated mood and self esteem after just 5 minutes. Whether you are switching from snow shoeing to jogging or just trying to energize your exercise routine after months of work out videos inside, you will notice a big change with just one work out.

Your goals are closer than you think and making them even more of a reality can help get you in the right mindset. As you prepare to pack away the heavy coats and sweaters remember that you won’t be able to hide underneath winter layers any more. If you have lost touch with your goals and your progress, strengthen your commitment. Now is the time for you to start enjoying all the hard work you have already put towards your goals and to keep pushing yourself. It hasn’t always been easy but that’s what makes it worth it. It’s time to embrace the shorts and t-shirts!

Prepare yourself for this transition. Warm weather may take you out of your comfort zone but that doesn’t mean you have to spin out of control. Maybe it’s the first time you’ve worn a tank top or a bathing suit in a long while, so you have to work on your confidence as much as you work on your weight loss. Don’t just focus on the things you still want to accomplish or how far you still have to go – think of all the things you have done to make yourself proud.

This is an exciting time when you get enjoy the benefits of your hard work and take your weight loss to the next level. In the winter there is little satisfaction in your efforts when you’re covered head to toe. The shrinking number on the scale can put a smile on your face, but when you put on summer clothes for the first time this year and go to the beach or out with friends you’re going to love your healthy lifestyle even more.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

While the snow is falling and stacking up in inches, they are already calling for next week’s weather to be in the 50’s.