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Zucchini Bake

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7 Tips for Eating Out While Losing Weight

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Cheesy Pasta Bake

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Losing Weight Too Fast

 

 

The Pitfalls Of Losing Weight Too Fast

Losing weight is on the minds of many individuals; especially in the summer months. Several people engage in extreme measures to lose weight and keep it off. Whether it’s by fasting or engaging in the new, hottest diet plan, the dedication is real initially. Studies show 95% of people who lose weight on fad diets will gain their weight back! The key is not in losing the weight, but losing your weight in a sustainable way; you must build a weight loss lifestyle if you are going to be successful. If you cannot keep your weight off the way you took it off, you will not succeed!

What are the wrong ways to lose weight? Let’s consider a few of the most popular gimmicks that weight loss companies tend to promote.

Starvation Diets

Not to be confused with fasting, starvation diets are literally designed to drain the body of the nutrients it needs to survive. Many people mix a combination of lemon water, honey, and cayenne pepper and survive off of this concoction for an extended period of time. While this method may work for a last-minute event or wedding, it definitely isn’t practical for long-term use. Once the event is past or once you can no longer sustain this insane and impractical way to eat you will gain it back–and then some!

Diet Pills

Diet pills are widely used amongst women in the United States as a means to curb the appetite and increase metabolism. Often times, these products are marketed to appear like a “cure all” pill for every weight loss challenge that may occur. At Achieve Weight Loss we constantly receive calls asking if we sell diet pills and our answer is a resounding “No.” Why? Because diet pills have numerous side-effects plus they don’t solve the problem. Once you go off the pills (and you can’t stay on them forever) you will likely gain back your weight because you never learned how to eat correctly; you were relying on a pill to solve your weight problem!

Low-Calorie Diet

Popularized by celebrities, this diet drastically cuts down the amount of caloric intake using a point or numerical system. Depending on your weight loss goals, individuals can lose a great deal of weight simply by staying below a specific number. The problem is that you often rob yourself of one or more of the macronutrients (protein, fat and carbohydrates) so you can stay at a low calorie level. Again, this is not sustainable for a long period of time.

Free Weight Loss Course

What Is Considered Healthy Weight Loss?

Experts suggest that individuals who are striving to lose weight should lose one to two pounds a week. Anything more than that enters an unhealthy territory.

Disadvantages of Fast Weight Loss

Contrary to popular belief, the FDA has approved a majority of the weight loss supplements on the market. However, that doesn’t mean they’re necessarily safe. Nor does it mean they’re effective. It is up to each person to do their own research regarding the best weight loss program for their body.

Slow weight loss, in comparison to losing weight too fast, is ideal because it helps you keep the pounds off. If you lose 10 pounds within a two-week period, the likelihood that you’ll put them back on is high. If you’re wanting to make a complete lifestyle change, slow and steady always wins the race.

Intense cravings are also another drawback to rapid weight loss programs. Health experts recommend living a balanced life paired with diet and exercise. This doesn’t mean starving yourself of your favorite dishes every once in a while.

If a person subjects themselves to strict limits, the likelihood that they’ll stick with them are slim. This leads to binge eating and quite possibly, more weight gain.

What Really Works?

If a person is trying to lose weight fast, there are several things they can do to achieve that goal in a healthy manner. At Achieve Weight Loss we educate and empower you how to make the food in your grocery store work for you. No pills, no shots, no shakes and no required product purchases. We teach a healthy balanced lifestyle which ensures daily adequate intake of protein, fat and carbohydrates. When it comes to weight loss, slow and steady is key to reaching your long-term goals. Be patient with yourself and keep working towards meeting your fitness goals.

Free Weight Loss Course

Sources:

https://www.webmd.com/diet/guide/rapid-weight-loss#1
https://www.healthline.com/nutrition/losing-weight-too-fast#section2

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Sausage and Biscuits Recipe

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The Benefits of Journaling for Weight Loss

The Benefits of Journaling for Weight Loss

If you’re trying to lose weight, one idea that you might have heard or that your doctor may have told you about is journaling for weight loss.” It’s not an idea that most people are familiar with, which is a shame. It’s useful for weight loss as well as for a number of other things. So, what is diet journaling? How does it work? How can it help you lose weight and what else is it good for?

Keeping a Diary for Weight Loss

Eating is such a natural part of our everyday lives that sometimes we do it without thinking about it. That can lead us to eat more than we realize or eat too much of certain foods.
Diet journals are a tool to help us better understand what we eat so that we can make better, more conscious decisions. Keeping a diet journal overtime can help you to better understand your eating habits but starting a diet journal is likely to make you think more carefully about what you eat in the first place.

How Does it Work?

Diet Diaries can be as simple or as complex as you want them to be – or as complex as your doctor wants them to be. A basic diet journal could just be lists of what you eat that you keep on your phone or a notebook that can fit in your pocket. For a more specific diet journal, write down the times that you ate, or use a scheduler instead of a notebook. That way, the time fields are already provided for you. Even more complex journals may include information like the carbohydrate or calorie count for the foods that you eat. This information isn’t always as readily available as it should be for certain foods, but some books or a quick internet search can find you a rough estimate for just about anything. Finally, your diet diary can include other pieces of information, like physical activity.

At Achieve Weight Loss we encourage our clients to journal so we can coach them along the way. Every time a client submits a weight loss journal it is reviewed and feedback is provided. This is one of the ways we educate and empower people how make their food work for them.

What Does it Do?

As mentioned above, starting a diet diary can help you to think more about your eating habits and keeping one can help you to better understand your diet. One great example is why you eat what you eat. A lot of people make their worst diet decisions when they’re stressed or in a hurry. You might also make different dietary decisions in different social events or when you spend time with different people. Diet journaling can help you understand these relationships so that you can plan ahead for them.

Also, we tend to underestimate the amount of food we eat. Keeping a diet diary gives you a visual account of what you have consumed for the day. You may find that you are eting too many snacks, grazing or eating the wrong kinds of foods. Again, the team at Achieve Weight loss provides feedback on what you consumed. Your coach may note that you are eating too much — or even too little!

Beyond Weight Loss

Losing weight through keeping at diet diary isn’t the only benefit. Food can affect us in many different ways that we might not be aware of. Diet journaling can help us to uncover those relationships. By keeping a diet diary you may find that you eat more when you’re stressed but you may also find other things like you tend to have headaches on days when you eat certain foods. Avoiding these foods can help you to live a more enjoyable and productive life even if it doesn’t necessarily contribute to your weight loss goals. In fact, that is why at Achieve Weight Loss we encourage our clients to journal even on a day when they choose to eat whatever they want. They may find that certain foods (e.g., sweets) may be the reason they felt lethargic, bloated or grouchy that day. In the future, they may decide to avoid those foods even on a “Junk Day” because they learned from their journalling the effects of those foods!

Conclusion

Diet journaling can help you to lose weight by giving you a better understanding of your relationship with food. However, the benefits don’t stop there. The great thing about diet journaling is that it doesn’t cost anything and you could get started right now.

 

Take Your First Weight Loss Course for Free!

CLICK HERE 

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5 Awesome Very Lower Calorie Foods

low calorie foods

5 Awesome Lower Calorie Foods

If you’re trying to consume fewer calories to help you lose weight, you may need some guidance to find the right foods to consume. As you eat fewer calories, you’ll probably notice that your meals aren’t filling you up as much as they once were. This is easy enough to fix by eating the right low-calorie foods.

In this article, we’ll help you find the best low-calorie foods that will have you feeling full without all the calories. These foods will make awesome snacks, junk food replacements, meals, etc. to keep you feeling fuller longer and stick with your low-calorie lifestyle.

1) Eggs

Eggs are rich in vital nutrients and low in calories, making them a super nutrient-dense option for a lower calorie food. Large eggs contain about six grams of protein, a wide array of necessary and vital minerals and vitamins, and only about 72 calories. If you start your day with a serving of eggs, you can reduce your hunger and snacking throughout the day. Eggs are full of protein and other nutrients, helping you feel fuller from less, leading to less snacking. On the Achieve Weight Loss lifestyle we classify whole eggs as a Fatty Protein. We teach you how to enjoy eggs with toast!

2) Fish

The number one way to curb your hunger while eating fewer calories is getting those calories from high-protein, lower calorie foods. Fish is very rich in protein, healthy oils, and heart-healthy fats. For example, just one 3-ounce serving of cod can fill you with more than 15 grams of protein for less than 70 calories. Studies have shown that fish protein has the greatest impact on the feeling of fullness out of all the meat protein options. Swapping fish for the protein in your meal could help you curb hunger without going over your daily calorie count. On the Achieve Weight Loss lifestyle we classify most fish as a Lean Protein. We teach you many ways to enjoy how you can safely enjoy your fish with pasta, potatoes, fruit and more!

3) Greek Yogurt

Greek yogurt can be a great option for a low-calorie snack, breakfast, or the perfect side, so long as you choose the right Greek yogurt. Obviously, the Greek yogurts containing tons of sugary sweet flavors or toppings are going to have a higher calorie count than plain Greek yogurt; however we will point out to you the best flavored grocery store Greek yogurts that won’t derail your weight loss! Greek yogurt is another high-protein food that can help squelch hunger and keep you fuller for longer without wasting a big chunk of your daily allotment of calories. You may even add some fruit and approved granola for a great parfait!

4) Berries

Certain berries can also help to curb your hunger without overwhelming your daily calorie count. Strawberries, blueberries, raspberries, and blackberries are all loaded with minerals, vitamins, and antioxidants that are good for you and keep you in optimal health. These berries are also loaded with fiber that can help to increase your weight loss and reduce your hunger, keeping you fuller longer and helping to minimize your snacking throughout the day. They can also help you curb your sweet tooth as they’re a healthier sweet option. We will teach you how to enjoy fruit without going into a fat storage mode due to the natural sugars.

5) Popcorn

Everyone loves snacking on some potato chips but they’re far from healthy (although there are healthier, approved options at your grocery store!). A great low-calorie alternative to snacking on bags of potato chips is popcorn. This delicious snack has only 31 calories in one cup and has 1.2 grams of dietary fiber which is 5% of your daily fiber needs. There are several pre-popped versions which are found in grocery stores listed on our website.

Conclusion

There are so many other options at your local grocery store. At Achieve Weight Loss, we will teach you about these foods (and many other lower-calorie foods) and how them work for you. Don’t worry, we will teach you how to enjoy higher-calorie foods too!

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Savory Sausage and Cheese Biscuits

Enjoy this simple breakfast recipe from Julie Keister, a member of our Achieve Community. CLICK HERE to watch Julie tell her story about her 65lbs of weight loss with Achieve Weight Loss

While we are grocery-store based, this recipe uses a product CarbquickTM which you may or may not find in your local store. This revolutionary, low carbohydrate product is made from wheat so it is not gritty nor does it have a soy aftertaste. In addition, you can fry with this product. (We make fried chicken with it and it is yummy!) Compared to other baking mixes, CarbquickTM is lower in calories and sodium. Lastly, it is low in Impact Carbs (those carbs which can drive out the Fat Truck!).

A word of warning….

The Achieve Weight Loss lifestyle allows you to treat Fibrous Carbohydrate vegetables as freebies; however, this product is not a freebie. Even though it is lower in calories, sodium and carbs, it is still more calorie dense than Fibrous Carbohydrate vegetables. For example, you cannot make a whole platter of biscuits using CarbquickTM and eat them all in one sitting!

Although difficult to find your local store, you may purchase CarbquickTM by CLICKING HERE

 

Print Recipe
Savory Sausage and Cheese Biscuits
Satisfy your biscuit craving with this delicious recipe.
Savory Sausage and Cheese Biscuits
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Nutrition Facts
Savory Sausage and Cheese Biscuits
Amount Per Serving
Calories 313 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 7g
Monounsaturated Fat 1g
Cholesterol 55mg 18%
Sodium 916mg 38%
Potassium 99mg 3%
Total Carbohydrates 20g 7%
Dietary Fiber 14g 56%
Sugars 2g
Protein 27g 54%
Vitamin A 19%
Vitamin C 4%
Calcium 25%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Person
Course Breakfast
Cuisine American
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Person
Savory Sausage and Cheese Biscuits
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Savory Sausage and Cheese Biscuits
Amount Per Serving
Calories 313 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 7g
Monounsaturated Fat 1g
Cholesterol 55mg 18%
Sodium 916mg 38%
Potassium 99mg 3%
Total Carbohydrates 20g 7%
Dietary Fiber 14g 56%
Sugars 2g
Protein 27g 54%
Vitamin A 19%
Vitamin C 4%
Calcium 25%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook biscuits as directed on the Carbquick package
  2. Combine egg whites, light sour cream, chives, salt, oregano and sausage crumbles and cook in skillet with 0 calorie cooking spray until done.
  3. Place egg/sausage mixture on Biscuits. Add cheese to hot mixture and allow to melt. Enjoy with coffee or water.
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