Category: Health

How To Avoid Weight Gain During Stressful Times

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A common problem that I witness in the fitness industry is weight gain during seasons of high stress.  This usually comes from a combination of higher caloric intake, and a reduction of exercise.  However, in some cases it can be the result of a client not eating enough food and their metabolism slows due to the starvation mode their body is experiencing.  Lack of sleep and dehydration are other culprits that can play a part as well.

If you have a pulse it’s pretty difficult to avoid periods of higher-than-usual stress in your life. Stress can come in negative forms but it can come in positive forms as well.  For instance, a new promotion at work is usually a great thing, but it can come with higher demands that require some adjustments to manage the new responsibilities.

Since most of us will deal with a high stress period at some point in our life, the big question is how do you get through it without gaining a bunch of weight?  Let me help prepare you with a few  simple tips.

Beware of the “who cares” mode.  “Who cares” mode can be a slippery slope.  When we are dealing with serious issues or managing busy seasons, it can be tempting to eat foods that we think will comfort emotions and are easy to grab quickly.

During high stress periods it’s really important that you fuel your body properly.  Your immune system may already be compromised by the stress, so eating healthy is super important.  Do your best to pack lunches.  Stick to balanced meals that include complex carbohydrates, protein, healthy fats, fruits, and lots of vegetables.  Keep healthy snacks close by and drink plenty of water.

If eating out frequently is a must (sometimes you have no choice), then do your best to pick the healthiest things on the menu.  You’ll be happy you did when you have the energy to carry on.

Pay attention to how you reward yourself.  I’ve seen this happen when clients are working especially hard on a project.  This can range from starting a new business, running the PTA fundraiser, or any other big event or business deal that comes to mind.  The client is working so hard that they feel they deserve a giant bowl of ice cream every night.

There is nothing wrong with celebrating accomplishments and I have no issues with ice cream!  However, when rewarding with food or beverages it should be practiced in moderation.  A nightly high-calorie reward can potentially cause weight gain.  Alternative rewards like a movie, a fun outing, something that contributes to a hobby, or a new outfit can be just as fun and will offer positive feelings for a much longer time than most food experiences will.

Keep your freezer stocked.  Keep a stash of frozen foods that are good for you and you enjoy eating.  Add them to your next shopping list and make sure to replenish them from time to time. I’ve stopped counting how many times we have avoided takeout because we had an organic pizza in the freezer and I made a quick salad to go with it.  Foods like pizza, wild caught fish sticks with baked french fries, frozen vegetables, and leftovers that you have frozen can all be life savers during times of high stress.

Order out the healthy way.  There are services available like Munchery that will allow you to order meals the same day.  Companies like Safeway and Whole Foods Market  are now delivering groceries.  Ordering online will allow you to plan your meals and avoid impulse buying in the restaurant or at the store.  The closer you can stick to your regular meal plan, the better!

I hope and pray that you and your loved ones avoid as much high stress in your lives as possible. However, the tips I mention above can help you stay healthy if you find yourself in a season that demands a lot of from you.

Shared with much love,

Jennifer Ledford

P.S.  If you have a great tip on managing stress or a question, I’d love to hear from you.  Please leave your tip or question in the comment section below!  🙂

Drinking Water Can Help You Lose Weight

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Everyone tells you to drink more water– and it can be life threatening if you don’t get enough.

However, not only is it important to stay hydrated for health reasons, being properly hydrated also helps you lose weight.

Let me explain.

Being properly hydrated helps you stay energized during physical activity and throughout your day.  The more active you are, the more calories you burn.

A hydrated body looks leaner. Why? Because when you’re dehydrated, you retain water.  Yikes!

I bet the magazine rack has at least one headline screaming “Rev up your metabolism with this one trick!” Well, here’s a good one.  If you drink enough water you help your body to metabolize properly. When you’re dehydrated, your metabolism can slow down.  We all know what that means for weight loss.

So how much water should you be drinking?

It depends. The suggested guidelines for water consumption used to be sixty-four ounces per day. While it is still a good amount of water for some, others may need more. Here are some guidelines to help you decide:

Drink more fluids when you are in situations where your body loses water:

in warmer climates,
during more intense exercise,
at high altitudes.

Try to be more aware of your water intake:

if you’re the type of person who usually doesn’t notice thirst; or
when you are very busy and likely to forget to drink.
If you talk for a living. Water is lost though saliva.

Here’s five tips to increase your fluid intake:

1) Try naturally flavored waters. Flavored water and various other “hydrating” drinks usually have some type of sugar in them, pay attention to the calories on the label.

An alternative to buying flavored waters would be making your own. The possibilities are endless. Cucumber, mint, ginger, lemon, lime, strawberries, and raspberries are all examples of natural foods and herbs you can flavor your water with.  Allow the fruits, vegetables, or herbs to soak in the water for a few hours for the flavors to release.

2) Eat foods that are mostly water each day.  Include foods high in water like oranges, watermelon, yoghurt, grapefruit, pineapples, and broth-based soups when choosing your meals and snacks.

(3) Replace still water with sparkling water. If you discover sparkling water works for you, consider getting an in home soda machine. They take up very little counter space. You also save money and there are less bottles to recycle. This helped my husband Matthew go from not liking water to drinking plenty of it!

4) Add a glass of coconut water to your day.  Coconut water is a great way to hydrate and get potassium.  It’s used as a natural alternative to sports drinks, but you don’t have to be a professional athlete to reap the benefits of this popular beverage.

5) Have a hydrating beverage with every meal. Tacking a new goal on to an established habit is usually less daunting than trying to develop a new habit on it’s own. For example setting a goal of drinking a glass of sparkling water at dinner seems more manageable than a goal to drink 64 oz. of water every day.

How do you know when you’re getting enough water?

The best way to tell if you are hydrated is the color of your urine. Clear to pale yellow is ideal. Yellow to dark yellow means you need water, and if it looks like tea or beer you are dehydrated! Supplements can also cause urine to be dark yellow. So keep that in consideration.

Avoid allowing yourself to get “thirsty”. If you are getting a thirst signal then the body is already too low on water!

At first it may seem like you have to go to the bathroom a lot. This is normal when you up your water consumption. It is not uncommon to have to use the restroom every hour.

If you sit at a desk, this will encourage you to get up and move every hour. It also allows you to monitor your progress!

Have a question or a comment? Leave a note for me below. I love to hear from you!

Blessings!

Jennifer Ledford

Why I Stopped Comparing Myself To Others

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It’s pretty normal to have experienced comparison to others at some point or time in your life.  For example, that moment you see someone on the street, in a magazine, or in your neighborhood that seems so put together and successful that you are tempted to be just a tad bit jealous. You know what I mean, from appearances it looks like they have the perfect hair, body, home, job, family, pet, etc.

And then, you start thinking “if only I had what they have I’d be happy.”

I’ve even heard personal growth gurus say “if you see someone that has what you want then do what they do. “

Um, yes and no.

I agree it’s a great idea to pick the brain of a successful person to learn proven principles that produce positive results. However, if you don’t know the person well or their history all you get to see and hear is the finished product. Behind every successful image lies a story of personal dreams, hard work, and failures.

And once you see the sacrifices they make, or they daily schedule they keep, you could decide their path is not for you.

If you find yourself wanting what someone else has, the best thing to ask yourself is are you willing to do what they did to get there? And, do you really want their life or is it the outward appearance you desire?

Years ago, I was sure that I wanted the exact life of a certain mentor I was learning from. I thought she was just like me. Funny thing, the more I coached with her and became more comfortable with who God designed me to be, I realized how different we were.  I really didn’t want her life at all. Not because there is anything wrong with her life, but it’s not who I am.

This set me free to be confident in my own skin. I no longer desired to be just like her, I wanted to become the best me I could be and fulfill my own dreams.

Friend, whether you are pursuing weight loss, health, fitness, relationship, business, or even philanthropic goals, it’s important that they mimic the desire of your heart and they serve the life you want to live long term. Whenever we try to copy someone else’s life it can turn out to be unfulfilling and unsustainable. In the end, this can lead to depression. No one wants that!

I truly believe that God has a path for each and every one of us. And, when you choose to listen to your heart and walk down that path, you will experience success in every area of your life beyond your wildest dreams!

That, I can promise.

With much love,

Jennifer Ledford