How Many Calories Do You Burn While Walking? A Hobbits Guide to Walking (with Calorie Calculator)11/2/2021 There’s two things every nerd should know:
Today, we’re answering both of them (and much more). Walking is a great form of exercise and something we often recommend to folks starting our coaching program. Some have had great success walking, including Megan, who has a daily practice to maintain her weight loss journey. Here’s what we’ll cover:
Without further ado, let’s jump in. How Many Calories Does Walking Burn? (Calorie Calculator)In true Nerd Fitness fashion, we scienced the crap out of this, and even created a handy calculator for you – simply put your stats in the calculator here:
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Fasten your seatbelt, because today we’re going to highlight a truly amazing nerd in the Rebellion. Meet Megan, a member of Nerd Fitness Coaching who is currently celebrating losing over 200 pounds! (That’s not a typo.) Megan’s journey is so amazing that the Today Show recently spotlighted her! My favorite part of Megan’s story? She decided to stop letting the scale define her! Megan actually went and smashed her scale in one of those rage rooms: Epic. Instead of stressing about the scale, Megan now focuses her goals on athletic performance, like doing chin-ups and running 5Ks. How cool is that!?! So without further ado, let’s dig into Megan’s jaw-dropping transformation. The 6 Keys to Megan’s Success#1) Megan Found Her “Big Why”When you ask Megan why she began her most recent weight loss attempt, she responds quickly with “my children.” “Being a parent at 350 pounds, there’s so much that I couldn’t do:
I knew I wanted to make changes so I could be a part of their life. When I have days where motivation is tricky, I think of them.” Takeaway: Here in the Rebellion, we often recommended the first step of any fitness journey be “determine your Big Why.” We should ask ourselves, why am I doing this? Knowing the answer will help when our journey gets difficult (and inevitable it will). On these challenging days, we can remind ourselves:
Once we have our Big Why, it’s important to write it down. Then we should try and place it somewhere we’ll see often, like a desk or bathroom mirror. The “Why am I doing this?” reminder can be helpful for the journey ahead. #2) Megan Started Making “Small Changes”This wasn’t Megan’s first attempt to get in shape (“I had tried for YEARS!”). So after many frustrating starts, she decided to switch things up. “I had made the typical New Year’s resolution to lose weight, but this time I knew I had to approach it differently because nothing had worked in the past. So I said, I don’t care how long it’s going to take, I’m going to go slow. I’ll make one small change at a time and not burn myself out. When thinking about what to prioritize, I had read that losing weight is 80% about nutrition, so I made that 100% of my focus. I didn’t try to add exercise right away. I knew that every time I tried to do too many changes at once, it was too much to sustain long-term. But one small change (like switching from orange juice to water in the morning, or eating pasta as a meal to eating pasta as a side dish) led to others. Once I started to see results, I was addicted! Adding small changes over time created a snowball effect. The steady momentum had been missing every other time I attempted to lose weight.” Takeaway: We always advise Rebels who want to get in shape to start small. Time and time again, we’ve found this is the pace that prevents burnout. Plus, once we start to see these small changes produce results, we’ll want to make more! This is how we gain momentum for the long haul. #3) Megan Asked for HelpMegan started her weight loss journey all by herself (which is crazy impressive). But after a while, she knew she needed help to keep progressing. “All the changes I had made over time had led to some very restrictive ways of eating. Eventually, I realized I had eliminated whole food groups from my diet (I was even nervous about eating bananas). I had been dieting for what felt like forever (15 months), and I was burnt out. I was unsure what to do next to transition from a weight loss journey to a maintenance journey. This coupled with everything I read about losing weight very quickly, and the statistics around re-gain, made me realize that it was time to get help. Over a year of dieting left me smaller yes, but also weaker and feeling trapped in a way of eating that no longer felt sustainable to my current life. That’s when I decided to hire a coach.” Takeaway: It’s truly insane that Megan was able to lose over 100 pounds, only using information she found on the internet. But it’s also amazing that Megan understood that she had exhausted her solo journey – that it was time to ask for help. This is okay! Our fitness journeys will change. Sometimes, it takes an expert to explain what we should do next. Occasionally, only an outside pair of eyes can see the path forward. #4) Megan Decided to Get Strong“My coach helped me switch away from a scale-focused mentality. Instead of thinking of body size, I started to think about what my body can do. My coach asked, what do I want to accomplish? So we started planning goals around:
All of these things I never dreamed of when I was 350lbs…I just wanted to walk up a flight of stairs without being out of breath.” Takeaway: I’m so happy that Megan transitioned from “wanting to be small to wanting to be strong.” This really is the secret to long-term weight loss success. Every single client we’ve had who successfully lost significant weight (and kept it off) started some type of strength training. Yep, resistance training can actually help us stay lean! How should we go about it? Any way we can! Sure, we could go to the gym and start playing with barbells. But we could also start a routine right in our living room with no equipment whatsoever. Although a pet sidekick can help. Just remember, when in doubt, attempt to grow strong. #5) Megan Kept Moving (Even After Her Surgery)After losing so much weight, Megan decided to remove some excess skin with surgery. The problem: this would mean Megan would have to stop her weight training while she recovered. However, her doctor said she could walk instead, explaining she could stroll “as far as you can.” “Challenge accepted,” Megan told herself. “My friend Karen comes over and we go for walks together. It’s such a release being out in nature, plus I’m still challenging myself with nearby hills. We hold each other accountable, even on days that neither of us feels so great. Over time, I’ve gone up to 10, 15 miles a day.” Takeaway: Things will happen and our training will have to adapt:
When these cases arise, we should still attempt to move, whatever way our body allows. That’s how we continue to maintain momentum. #6) Megan Joined a Community“When I joined NF Coaching, I knew I was getting a coach. But I didn’t know I was getting a community.” The energy around the Group Challenges is simply contagious and it’s gotten me out of my comfort zone to try things that I may not otherwise have attempted. The support of the community, knowing there’s an amazing group of people going through similar things as I am, has really helped on the days I’m struggling. Takeaway: Well that just warms my heart. Small Changes Can Lead to Incredible FeatsI asked Megan what advice she would give to somebody who had a lot of weight to lose. She replied: Wise and beautiful words. I’m so proud of everything Megan has accomplished and honored that she trusted Nerd Fitness Coaching to propel her journey. As she explained to me, “I can say with absolute certainty that I wouldn’t be in the place I am without the coaching program. I have learned so much about what my body is capable of and how to continue to challenge it through this process.” If you think you’re in a place where NF Coaching can help you too, we’d be thrilled to talk together. You can schedule a call to see if we’re right for each other right here: Not interested? No problem. If you decide not to try coaching, I’ll still be here offering free guides and corny jokes to help you level up your life. Remember, Megan lost over 100 pounds all from material she pulled online! While a coach can be super helpful when you have a lot of weight to lose, don’t let the absence of one prevent you from taking your first step. You just have to start small, like Megan did. -Steve PS: Megan’s “Big Why” started with her children and they’ve leveled up right alongside her! Megan told me: “For me, the biggest change has been a mental one. Transitioning from wanting to be small to wanting to be strong. And it has been such a joy to see my children pick up these habits and want to be strong with me. Sometimes when we’re on a walk together and I’m feeling tired, my 8-year-old daughter will say ‘you can do this mom, we are strong women’ and I just smile because yes, yes we are.” OMG, that’s cool AF! What an amazing family: PPS: If you want to follow along with Megan’s adventures, make sure you check out her Instagram! ### The post How Megan lost 200 pounds (& ended up on the Today Show) first appeared on Nerd Fitness. How Megan lost 200 pounds (& ended up on the Today Show) published first on http://smokecignals.tumblr.com/ via Tumblr How Megan lost 200 pounds (& ended up on the Today Show) So you want to learn about the best core exercises? Well my friend, you’ve arrived at the right place! We help men, women, and intergalactic bounty hunters grow strong as part of our 1-on-1 Online Coaching Program, and we always put an emphasis on core muscles when we build client workouts. Here’s what we’ll cover to answer the question, “What are the best core exercises?”
Alright buckeroo, let’s do this thang! Why Is Training Your Core Muscles Important?You use your core muscles for just about everything:
You get the gist. So what exactly do we mean when we say “core”? Contrary to popular belief, your core isn’t just your abs. Some of the muscles found in your core include:
You might also hear your core referred to as your “trunk.” Same thing. The core muscles really are the foundation of the human body. And much like building a house, when it comes to fitness, you need to start with a strong foundation. This is why we focus on building a strong core with each of our coaching clients. What Are the Best Core Exercises for Beginners? How Can I Strengthen My Core at Home?If you’re just starting your fitness journey, we won’t make you jump into the deep end quite yet. Here are the Best Core Exercises for Beginners: #1) Plank Your entire core is engaged in a plank, as you stabilize yourself in a straight line (don’t sink)! If you can’t quite support yourself into a full plank, have no fear, you can start with… #2) Knee Plank Just like a regular plank, but you have your knees for support. Start with these until you can do the real thing. #3) Hip Bridge The hip bridge will activate the glutes and the rest of your core as you bring your body up. #4) The Hollow Body Hold The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand. Once you get comfortable holding the position, try… #5) The Hollow Body Rocking These 5 exercises will go a long way towards developing serious core strength. “Steve, these moves are easy peezy. What are some advanced core exercises?” The 5 Best Core ExercisesNow the real fun starts. Here are The 5 Best Core Exercises: #1) Squats Squats? Yes, squats. Squats train just about every muscle in your core (and lower body). Your core is engaged as you stabilize yourself up and down. If you don’t currently train with squats, start with a simple assisted bodyweight squat: You can also read our full guide on how to perform squats to level up your game. #2) Deadlifts We’re big fans of the deadlift around these parts. Not only is it a core exercise, but it’s really an EVERYTHING exercise (lower body, core, and upper body). Senior Coach Staci credits performing deadlifts to her visible abs: If you want a strong core, start performing deadlifts. #3) Push-ups Just like how a plank forces you to stabilize your core, a push-up will do all that and more as you push yourself up and down. How’s your push-up form? Most people do them incorrectly. Read our full guide on how to do a proper push-up to hone your technique. #4) Pull-ups Yes, pull-ups are an upper-body exercise. But you’ll engage your core as you hoist yourself up. The more you keep your body in control (don’t flail about as you go up and down), the more you’ll train your core. Can’t do a pull-up yet? No problem, read “How to Get Your First Pull-Up in 30 Days.” #5) Knees to Elbow This will challenge your core like you wouldn’t believe. The slower you go, the more intense it will be. Bonus Core Exercise: Toes to Bar This is an advanced move, but a great core exercise that only requires a pull-up bar! Are you doing these moves correctly? A good way to check would be to record a video of yourself and match it against the gifs and videos here. If they look close, you’re doing great! The other option would be to have a trained professional review your form, which we can do in our 1-on-1 Online Coaching Program! Our spiffy mobile app lets you send a video of your training directly to your coach, who will provide feedback so you can perfect your technique. They’ll also build a workout program that’s custom to your situation, which can improve your core strength! Why You Shouldn’t Do Sit-UpsYou may have noticed that we haven’t covered sit-ups in our guide on the best core exercises. This is 100% intentional. You don’t need to do sit-ups. In fact, there’s an argument you SHOULDN’T do sit-ups at all. Sit-ups can be hard on your back.[1] They’re also an incomplete exercise, as they don’t work out your entire core (stomach AND lower back). So skip the sit-ups and crunches. If you’re gonna do a crunch for your core exercise, go with a Reverse Crunch: “What Exercise Burns the Most Belly Fat?” (Best Core Exercise for Weight Loss)There’s a common belief that if you simply do enough crunches or sit-ups, you’ll get a flat stomach. I hate to break it to you, but this isn’t true. It’s something I bring up in the article: “Can You Actually Banish Belly Fat?” You cannot spot reduce fat on your body:
This is why the Thighmaster is a joke: Depending on your age, weight, sex, and genetic makeup, your body will lose fat in a certain order, from certain parts of your body, that you can’t control. Here are some things to consider:
So if you want a flat stomach or six-pack abs, we need to create a plan for sustainable weight loss. I know, WAY EASIER SAID THAN DONE. Have no fear, I have a couple of resources for you:
How to Build a Core Workout (Next Steps)Now that we know how to perform the best core exercises, you know what time it is? It’s my favorite time. It’s time to build a workout routine! Woot. I generally recommend beginners strength train two to three times a week with a full-body workout. We’re going to make sure our full-body workout hits the following:
We just went over what you should do for that last segment, “core”. What should you do for the others? For ideas, read our guide: “How To Build Your Own Workout Routine.” That will help you build a practice to grow strong. Don’t get startled by my comment that you should train “two to three times a week.” If you can only do a full-body workout once a week, that’s WAY BETTER than none a week. Once you get the practice going, we can always work to increase the frequency later. The most important thing you can do today is start: Want a little help getting going? The perfect next step on what you should do now? No problemo! Here are 3 options on how to continue with Nerd Fitness: Option #1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program: Option #2) If you want an exact roadmap for getting fit, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, we have Missions specifically designed to help you achieve a strong core. Try your free trial right here: Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Core Exercises covered in today’s guide.
Download our comprehensive guide STRENGTH TRAINING 101!
Alright, enough from me. Your turn: Do you agree with my list of the best core exercises? Do you think I’m missing any? Am I completely off base on my position on sit-ups? Let me know in the comments! -Steve PS: Many of the exercises covered today came from our post “The 42 Best Bodyweight Exercises.” Give it a read if you’d like to start training without a gym! ### GIF Source: kung fu challenge Photo Source: Morning run with the Fitbit, Core muscles, LEGO Ninjas, Sit-Ups, Mario gang, Handstand in Desert, Laughing Buddha,
Footnotes ( returns to text)
The post The Ultimate Guide for the Best Core Exercises (How to Strengthen Your Core) first appeared on Nerd Fitness. The Ultimate Guide for the Best Core Exercises (How to Strengthen Your Core) published first on http://smokecignals.tumblr.com/ via Tumblr The Ultimate Guide for the Best Core Exercises (How to Strengthen Your Core) If one thing’s true about parenting it’s this: it’s bloody tiring. Any parent will tell you that as soon as Player 2 or 3 enters the game, the sleep level difficulty instantly shifts from ‘tutorial’ to ‘expert’. But have no fear, we’ll set you up with some tips to help you regain a little energy. Many folks in our Online Coaching Program are parents (as well as the coaches themselves!) so we have all sorts of advice on how to stay energized with kids around. Here’s what we’ll cover today:
Let’s jump right in. Engage in Multiplayer ModeCHILD used TIRE. It’s SUPER EFFECTIVE! If you and your partner really feel burnt out (or you’re a single parent and you’re struggling), I have one big message for you: Ask for help. Let go of the feeling that asking for help is some epic inconvenience or that you’ll no longer be this self-sufficient superhero. Even Batman needs Robin. Asking partners, family, or friends to take your little one out for a walk or just keep an eye on them while you have a moment’s rest can be the difference between getting through a week with energy and struggling to the end of a week feeling exhausted. If you’re lucky enough to have a partner or someone who can help out, try taking turns settling or feeding overnight, and work with what best fits your sleep type. Couples, talk to each other! So many parents I’ve worked with have been struggling for so long because they simply haven’t spoken with their partners about their needs. Feel like you’re a night person and you’re always exhausted when you feed the baby in the morning? A short conversation could really make a huge impact: “I think I’d be better off putting the baby to bed and feeding at night if you can do the morning feed and let me sleep until 7. What do you think?” Figure out what you both want, try a few things out, and come to an agreement on what works best for both of you. My wife and I found a way to take advantage of my ‘night owl’ tendencies by expressing the milk beforehand (and storing it safely). I stayed up late like normal, allowing my wife to go to bed early, and I covered the 2 am feed. Even if you don’t have kids, this is a great strategy for couples or roommates to divide responsibilities. What responsibilities and chores can you divide to work to your advantage, allowing you to rest when you need it? Do less, be betterAt the end of the day, you can’t do it all. Most days I go about doing everything I can, pretending I’m a Superman… …but in the end, we’re all just Clark Kent. If we’re feeling like we’ve been exposed to Kryptonite, we won’t be able to effectively look after our little ones or get the things done that need doing. Sometimes our expectations of ourselves are simply too high; we make a list of things to do that is unrealistic. As parents especially, but also for anyone who feels like they “just never have time”, making hard choices and prioritizing what’s important can help take the pressure off while improving your overall output. We all like to think that we can play with the kids, get them dressed, go to work, cook an amazing dinner, clean the house, get the ironing done, put the kids to sleep, go to the gym, and play ‘just 15 minutes’ of our favorite video game in between everything else going on in our lives. But as parents and busy people of all varieties, we need to accept that our lives are different now, and we need to let go of certain things that might not be as important anymore. Try picking a few things out of your week to stop doing so you can focus on what’s really important to you. It may feel weird at first, but you’ll be able to focus on the big wins and accept that you’re not going to be able to fit EVERYTHING from your old schedule into your new life. Move More“But I’m already so tired, and you expect me to move more?!” I know it’s a really tough ask. But it’s been shown that physical activity can actually increase your energy levels, make you feel better, and even increase the quality of the little sleep that you do get. As parents, we’re usually short on time, so the easiest way to get moving more is to sneak light exercise into everyday activities. This could be a walk with your child to somewhere nearby that you would usually drive to, rolling around on the floor with them, or some roughhousing. For non-parents and parents alike, try to complete some smaller “move more” quests like taking the stairs instead of the elevator, walking the long way, or dancing in your house when you’re just hanging out or cooking a meal. Movement really matters. Think of this like a small investment in your day – you pay in a little movement upfront, but you’ll start to notice that these tweaks will pay dividends in your energy and mood. It’s amazing how these small movements add up to not only help you get through the day, but in turn help you sleep better and set you up for success the next day. It’s a cycle of awesome! Steve shared some great tips on “How to Stay Active When You Have a Family” if you’re looking for a more complete guide. Eat well regularly“Wait, so a fitness site is telling me to eat better and move more? Interesting.” Yes, I know you’ve heard it all before, but this isn’t just cliche advice. It’s crucially important, research-backed advice. Eating healthy and moving more isn’t just a physical fitness thing, it’s about keeping your brain working at full capacity and your energy levels up. Once you become a parent, there will be changes in your lifestyle, daily routine, social values, and spending power. This makes the temptation of unhealthy snacks and cheap fast-food that much more appealing: it’s cheap, it’s easy, and But as we all know by now, this is a recipe for a downward spiral of energy, mood, and health. Eating the right amount of calories and the right types of food is the foundation for feeling great every day. Regular healthy snacks can be important as a parent, especially if you’re throwing off your body’s clock by being awake at all hours of the night. A small hit of fat or protein to the system will really help you work up the motivation to take the baby for a walk, wash those bottles, or spend some time on the floor with your little one. Don’t be afraid to keep a jar of almond butter nearby! For more on snacking, check out Steve’s full article here. Rethink your silly sleep scheduleThe sooner you actually think about your sleep and establish a bedtime routine, the better. Your baby will be more relaxed if they know what’s coming next. It’s been shown that with a routine, your kids will be more likely to go to bed easily, fall asleep quicker, and even improve their wakeful state afterward as well! But establishing a sleep routine is great for parents (and other adults) too, as it gives you time to wind down, and makes your day a little more predictable. Studies show understanding sleep routines may help in making choices that will lead to better quality sleep. Once you start to fall into a good routine, you’ll be able to know when you can get things done around your little Rebel’s slumber, and maybe even get some extra shuteye yourself. So, if you don’t have a sleep routine, it’s time to implement one starting now. I suggest working it around when your child naturally sleeps best. Don’t swim upstream if you don’t have to. A good way of going about this is to track your child’s sleep pattern for at least a week so you can really recognize any patterns. I’ve even compiled the official ‘Nerd Fitness Child Sleep Diary’ (or the Tired Parent Syndrome (TPS) Report) for you to print out and keep records in. Just open the document and go to file –> “Make a copy.” Start establishing a routine by giving your child a bath, bedtime story, feed, and a lullaby…maybe using an ocarina! Stick to the same time and order each night and your child will be more settled as time goes on. Once you’ve figured out and established your routine, try to rest around the time your child is resting. I know not everybody has this luxury, but if possible, try to lay down, relax, meditate or even have a power nap during their day sleeps. Level Up Your Sleep GameWhen you become a parent, chances are you’ll be sleeping like a baby for a few years, even if you don’t get a lot of shut-eye. (Whoever coined that phrase obviously never had kids.) You’ll likely be waking up really grumpy every few hours and taking a long time to settle back down. Let’s be realistic here: you’re more than likely not going to get as much sleep as you need, and you’re going to feel tired more often than not. Recognizing this, knowing your limitations, and knowing how to optimize your energy levels is the key to staying on top of your game. Here are a few bonus tips to ensure you’re getting the best rest you can:
Your priorities change once you have children. You want what’s best for them and to be the best parent you can be. This means you must be rested, calm and healthy. An investment in you is an investment in them. Looking after yourself is paramount in caring for your child; they deserve nothing less. So get started. Tonight, have a roll around on the floor with your child. The ironing can wait and the Reddit frontpage will still be full of reposts later on. Start figuring out your routine with our official Tired Parent Syndrome Report (yeah, if you can get those TPS reports done as soon as possible, that would be great). Talk to your partner about your schedules, or set up a time for a loved one to come lend a hand this week so you can get in a power nap or exercise. To parent best, rest. If you want some more help, Nerd Fitness is here for you. We have three options on how to continue with us. Pick the option that best aligns with your goals: Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! As I said earlier, many of our clients are parents, and they find a customized plan for their hectic lives to be a total gamechanger. Option #2) If you want a daily prompt for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Try your free trial right here: Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.
Get your Nerd Fitness Starter Kit
Now, it’s your turn. I love hearing from other Rebel parents, I’m always willing to try new ideas:
-Dan ### The post How to Fight the Tired Parent Syndrome first appeared on Nerd Fitness. How to Fight the Tired Parent Syndrome published first on http://smokecignals.tumblr.com/ via Tumblr How to Fight the Tired Parent Syndrome 7 Simple Home Remedies to Cure Vaginal Itching #HealthyLiving #VeginalItching #CureItching9/14/2021 There’s one question we get asked more than any other: “Is diet soda bad for me?” People want to know if Diet Coke will make them fat and make them sick, or if it’s all just a bunch of hoopla about nothing. We help our clients navigate challenges with soda (diet or not) in our 1-on-1 Online Coaching Program, and we’re gonna tell you everything you need about diet soda below. Here’s what we’ll cover:
Does Drinking Diet Soda Lead to Weight Gain?Does drinking diet soda make you fat? No, it does not.[1] It would be super evil if it did, what with the whole “diet” thing and all. Diet sodas utilize “high-intensity sweeteners” which is a fancy term for very-low-calorie (or zero-calorie) sugar substitutes:
The FDA has approved these eight high-intensity sweeteners for human consumption.[2] You’ll find them in all sorts of food products, not just diet drinks. Because high-intensity sweeteners are many times sweeter than table sugar, you can make a drink taste “sweet” without including any sugar at all. Most important, without the sugar, you’re skipping out on all the calories that come with it. Weight loss depends on consuming fewer calories than you burn, so drinking Diet Coke compared to regular Coke can help tip the equation in favor of “weight loss.”
If you’re trying to lose weight, but love fizzy carbonated and caffeinated beverages, the soda with fewer calories seems like a no-brainer. “Steve, hold the phone here! Are you saying Diet Coke is okay to drink? I thought the sweeteners and chemicals in it were sketchy!?!” The concern of drinking diet soda generally rests on three points:
We’ll hit each of these points with its own section below. Before we continue, I need to make a strong caveat: most studies on diet soda treat all high-intensity sweeteners as one.[3] This is concerning considering there are eight approved high-intensity sweeteners in use. Does your body process all eight the same? Some early studies on various sweeteners do show our bodies process them differently.[4] More studies are being done on individual high-intensity sweeteners as we speak, so expect new information on the subject to unfold. For now… Will Drinking Diet Soda Make Me Crave Actual Sugar?If you eat a bunch of sugary and sweet food regularly, your body can start to crave more of it.[5] In other words, consistently eating sugary foods in the afternoon can result in an urge for sweets after lunch. These cravings can make it difficult to turn down the bowl of M&M’s as you pass Debra’s desk (She’s even got the peanut kind!). The question becomes, do the high-intensity sweeteners found in diet soda make us crave sugary foods? The research on this isn’t clear:
There might be something to the thought that drinking a Diet Coke can help satisfy the sugar craving. As long as you remember: “correlation doesn’t prove causation!” Anecdotally, many of our coaching clients claim that grabbing a diet soda helps them from drinking the regular sugar-filled version. This can be really important, because “cravings” are one of the top issues facing most of our clients. Which is why we work closely to identify possible food addictions in our 1-on-1 Online Coaching Program, so we can start to work through them together. Our strategy is to take it slow, to make small changes to alter these cravings. Over time, this is the best way to see real progress. If you’d like to learn how we can help battle sugar cravings, click below: Does My Body Process Artificial Sweeteners Just like Sugar?Another concern of drinking diet soda rests on the idea that your body processes high-intensity sweeteners as it would normal sugar. The argument states that these sweeteners are so sweet that they fool your body into thinking it’s consuming actual sugar. After drinking diet soda, your body responds as it would after consuming normal table sugar: by dumping out insulin. This slows down the fat-burning process. That’s the gist of it, more or less. Is it true? Do high-intensity sweeteners trick our bodies into releasing hormones (insulin)? Again, the studies on this are mixed:
Verdict? This isn’t a HUGE deal. Of all the things to worry about with regards to weight loss or getting healthy, this doesn’t hold the top spot on the list. While hormones do play a role in weight loss, the main determining factor will always be an energy balance (calories in vs. calories out). Since most diet sodas have next to zero calories, I’d say the insulin response of high-intensity sweeteners isn’t that important for your weight loss journey. There are far better targets in the quest to eat healthy, like eating lots of vegetables and eating enough protein at every meal. Can Drinking Diet Soda Cause Cancer? (Is Aspartame or Saccharin Dangerous?)The other concern people have about diet soda is that it will cause cancer and kill them and everyone they know. A little hyperbolic perhaps, but… Should we be worried about the ingredients of diet soda causing us harm? Some history is in order:
Why the reintroduction? Because no cancer link has ever been shown for the human consumption of saccharin. And folks have looked.[11] A lot.[12] Not everything that is cancerous to rats is harmful to people, and vice versa. Plus, you would have to drink 800 cans of diet soda to get to the levels of saccharin given to the rats in the study. Even an all-night binge of Call of Duty would only put a small fraction of a dent in that. How about aspartame or any of these other high-intensity sweeteners… Are they sketchy? Earlier I stated the FDA, the United States’ regulation agency, approved eight high-intensity sweeteners. They aren’t the only agency that has done so. Australia, the EU, Japan, and Canada have all reviewed and approved these sweeteners.[13] They did so after a thorough investigation. So it’s safe to say that high-intensity sweeteners are okay to be used in a reasonable amount. How Many Diet Sodas Can I Have in a Day?While the sweeteners in diet soda have been approved safe for human consumption, there is a limit to this approval.[14] But I won’t make you pore over charts and do the math…I’ll do that for you. What’s the number of 12-ounce diet sodas deemed safe in a day? 18. Which is A LOT of diet soda. However, it should be noted that diet soda is not the only place high-intensity sweeteners are found. Many other food products utilize these sweeteners to cut back on sugar and calories. So keep an eye on protein bars, yogurts, baked goods, etc, for hidden high-intensity sweeteners. The other concern with drinking lots of diet soda would be the caffeine. Caffeine in moderate amounts is fine, but if you go overboard you could increase your anxiety and interfere with your sleep.[15] There’s about half the caffeine in Diet Coke versus a regular cup of coffee, which is still a decent amount. If you have trouble sleeping at night, consider how late in the day you’re having your last can of soda. Perhaps install a 2pm “caffeine cutoff” if you find yourself tossing and turning at night. Another problem with diet soda: most of them contain exactly zero nutrients. It’s water, some kind of sweetener (sugar or not), flavoring, coloring, and carbonation. Drinks like coffee and tea actually have some antioxidants present, so you might be getting some benefits with these caffeinated drinks.[16] If you find yourself drinking lots of diet soda, consider mixing in some coffee or tea as a partial replacement. Sparkling water might help with the switch too, if you love those fizzy bubbles. At this point, we should note that stopping diet soda consumption might be easier said than done. Can You Be Addicted to Diet Soda?Anecdotally, it does appear that drinking diet soda can be “habit forming” for some people. CNN explored the issue and found numerous people who consumed more than a six-pack daily, “easy.”[17] “Addiction” is a word that gets thrown around too much these days, so I’ll stop short of making a medical classification on these folks. Plus, I searched the scientific literature and couldn’t find any studies on diet soda addiction. However, if you stockpile Diet Coke like it’ll be currency in the post-zombie world, you’re not alone. This “addiction” makes sense considering the beverage was designed to hijack your brain’s reward system. The Coca-Cola Company hires folks to find the perfect combination of:
How do you know if you have an addiction? If you find yourself approaching our 18 can a day safety limit, that’s definitely a sign. Another would be if you find diet soda interfering with your life (not sleeping after drinking Diet Coke all evening). You don’t have to go cold turkey on this one:
This is the exact strategy we follow with our 1-on-1 Online Coaching clients, and it’s the most likely to succeed. Small changes over time are the ticket to permanent success. Is Diet Coke Worse for You Than Regular Coke?Before you use this article as justification to start drinking a six-pack of Diet Coke a day, let’s talk about some other possible concerns. We’ve talked about all the mechanisms in diet soda that can make it unhealthy (high-intensity sweeteners, caffeine, etc). My conclusion is that these factors are likely overblown. However, we should acknowledge that drinking diet soda can often be linked to health issues:
There’s an important point here: drinking regular soda is also linked to kidney disease, teeth erosion, and obesity. Even more so those last two points (because of all the sugar and calories).[22] So the concerns of drinking diet soda would also be found in drinking regular soda…even more so. Drinking Diet Coke may be the lesser of two evils here. Is Drinking Diet Soda Bad for Weight Loss? (Next Steps)If you’re starting your weight loss journey and wondering where diet soda fits into the picture, I want you to know I’m proud of you. You’re starting to ask questions and you’re looking for answers. This is a great first step. If you’re trying to lose weight and currently drinking regular soda, the switch to diet would be a good move. You’re gonna consume fewer calories that way, critical for weight loss. This is why one of our top recommendations to our coaching clients is to cut back on sugary drinks. However, if you currently drink diet soda and are trying to lose weight, there might be some better targets to shoot for:
These are far more important than an occasional Diet Coke here and there. If you find yourself firing on all cylinders (you eat well, you strength train, you get lots of sleep), then maybe consider replacing diet soda with tea, coffee, or carbonated water. There are enough unanswered questions on consuming diet soda to warrant the switch. The most important thing you can do now? Commit to a change:
Pick something you can track. Something with a clear “yes or no” that you can reflect on at the end of the day. This will help you start your weight loss journey. Want some help getting going? A little nudge out the door? Okay, but only because you’ve been nice this whole time: #1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently. You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details: #2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). It’ll also provide a step-by-step plan from moving away from regular sodar, perhaps to a diet version or even tea. Try your free trial right here: #3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Alright, I think that just about does it for me. Now, your turn! What are your experiences with diet soda? Did you use them as a tool to help you lose weight? Or did you struggle with weight loss until finally dropping diet soda out of your daily consumption as well? Share your story in the comments! -Steve PS – Check out the rest of our sustainable weight loss content: PSS: I want to give a hat-tip to Precision Nutrition, whose fascinating article served as the inspiration for this post. ### Photo source: Corrie Miracle: Diet Coke, Zeyus Media: Sugar Spoon, Stavos: Scientist, Emmi: Gollum, Sarah Korf: nutritional information, Ryan Hyde: Water, Mike Mozart: Diet Coke, Laura Lewis: mirror, Mike Mozart: Diet Coke
Footnotes ( returns to text)
The post Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?) first appeared on Nerd Fitness. Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?) published first on http://smokecignals.tumblr.com/ via Tumblr Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?) There’s one question we get asked more than any other: “Is diet soda bad for me?” People want to know if Diet Coke will make them fat and make them sick, or if it’s all just a bunch of hoopla about nothing. We help our clients navigate challenges with soda (diet or not) in our 1-on-1 Online Coaching Program, and we’re gonna tell you everything you need about diet soda below. Here’s what we’ll cover:
Does Drinking Diet Soda Lead to Weight Gain?Does drinking diet soda make you fat? No, it does not.[1] It would be super evil if it did, what with the whole “diet” thing and all. Diet sodas utilize “high-intensity sweeteners” which is a fancy term for very-low-calorie (or zero-calorie) sugar substitutes:
The FDA has approved these eight high-intensity sweeteners for human consumption.[2] You’ll find them in all sorts of food products, not just diet drinks. Because high-intensity sweeteners are many times sweeter than table sugar, you can make a drink taste “sweet” without including any sugar at all. Most important, without the sugar, you’re skipping out on all the calories that come with it. Weight loss depends on consuming fewer calories than you burn, so drinking Diet Coke compared to regular Coke can help tip the equation in favor of “weight loss.”
If you’re trying to lose weight, but love fizzy carbonated and caffeinated beverages, the soda with fewer calories seems like a no-brainer. “Steve, hold the phone here! Are you saying Diet Coke is okay to drink? I thought the sweeteners and chemicals in it were sketchy!?!” The concern of drinking diet soda generally rests on three points:
We’ll hit each of these points with its own section below. Before we continue, I need to make a strong caveat: most studies on diet soda treat all high-intensity sweeteners as one.[3] This is concerning considering there are eight approved high-intensity sweeteners in use. Does your body process all eight the same? Some early studies on various sweeteners do show our bodies process them differently.[4] More studies are being done on individual high-intensity sweeteners as we speak, so expect new information on the subject to unfold. For now… Will Drinking Diet Soda Make Me Crave Actual Sugar?If you eat a bunch of sugary and sweet food regularly, your body can start to crave more of it.[5] In other words, consistently eating sugary foods in the afternoon can result in an urge for sweets after lunch. These cravings can make it difficult to turn down the bowl of M&M’s as you pass Debra’s desk (She’s even got the peanut kind!). The question becomes, do the high-intensity sweeteners found in diet soda make us crave sugary foods? The research on this isn’t clear:
There might be something to the thought that drinking a Diet Coke can help satisfy the sugar craving. As long as you remember: “correlation doesn’t prove causation!” Anecdotally, many of our coaching clients claim that grabbing a diet soda helps them from drinking the regular sugar-filled version. This can be really important, because “cravings” are one of the top issues facing most of our clients. Which is why we work closely to identify possible food addictions in our 1-on-1 Online Coaching Program, so we can start to work through them together. Our strategy is to take it slow, to make small changes to alter these cravings. Over time, this is the best way to see real progress. If you’d like to learn how we can help battle sugar cravings, click below: Does My Body Process Artificial Sweeteners Just like Sugar?Another concern of drinking diet soda rests on the idea that your body processes high-intensity sweeteners as it would normal sugar. The argument states that these sweeteners are so sweet that they fool your body into thinking it’s consuming actual sugar. After drinking diet soda, your body responds as it would after consuming normal table sugar: by dumping out insulin. This slows down the fat-burning process. That’s the gist of it, more or less. Is it true? Do high-intensity sweeteners trick our bodies into releasing hormones (insulin)? Again, the studies on this are mixed:
Verdict? This isn’t a HUGE deal. Of all the things to worry about with regards to weight loss or getting healthy, this doesn’t hold the top spot on the list. While hormones do play a role in weight loss, the main determining factor will always be an energy balance (calories in vs. calories out). Since most diet sodas have next to zero calories, I’d say the insulin response of high-intensity sweeteners isn’t that important for your weight loss journey. There are far better targets in the quest to eat healthy, like eating lots of vegetables and eating enough protein at every meal. Can Drinking Diet Soda Cause Cancer? (Is Aspartame or Saccharin Dangerous?)The other concern people have about diet soda is that it will cause cancer and kill them and everyone they know. A little hyperbolic perhaps, but… Should we be worried about the ingredients of diet soda causing us harm? Some history is in order:
Why the reintroduction? Because no cancer link has ever been shown for the human consumption of saccharin. And folks have looked.[11] A lot.[12] Not everything that is cancerous to rats is harmful to people, and vice versa. Plus, you would have to drink 800 cans of diet soda to get to the levels of saccharin given to the rats in the study. Even an all-night binge of Call of Duty would only put a small fraction of a dent in that. How about aspartame or any of these other high-intensity sweeteners… Are they sketchy? Earlier I stated the FDA, the United States’ regulation agency, approved eight high-intensity sweeteners. They aren’t the only agency that has done so. Australia, the EU, Japan, and Canada have all reviewed and approved these sweeteners.[13] They did so after a thorough investigation. So it’s safe to say that high-intensity sweeteners are okay to be used in a reasonable amount. How Many Diet Sodas Can I Have in a Day?While the sweeteners in diet soda have been approved safe for human consumption, there is a limit to this approval.[14] But I won’t make you pore over charts and do the math…I’ll do that for you. What’s the number of 12-ounce diet sodas deemed safe in a day? 18. Which is A LOT of diet soda. However, it should be noted that diet soda is not the only place high-intensity sweeteners are found. Many other food products utilize these sweeteners to cut back on sugar and calories. So keep an eye on protein bars, yogurts, baked goods, etc, for hidden high-intensity sweeteners. The other concern with drinking lots of diet soda would be the caffeine. Caffeine in moderate amounts is fine, but if you go overboard you could increase your anxiety and interfere with your sleep.[15] There’s about half the caffeine in Diet Coke versus a regular cup of coffee, which is still a decent amount. If you have trouble sleeping at night, consider how late in the day you’re having your last can of soda. Perhaps install a 2pm “caffeine cutoff” if you find yourself tossing and turning at night. Another problem with diet soda: most of them contain exactly zero nutrients. It’s water, some kind of sweetener (sugar or not), flavoring, coloring, and carbonation. Drinks like coffee and tea actually have some antioxidants present, so you might be getting some benefits with these caffeinated drinks.[16] If you find yourself drinking lots of diet soda, consider mixing in some coffee or tea as a partial replacement. Sparkling water might help with the switch too, if you love those fizzy bubbles. At this point, we should note that stopping diet soda consumption might be easier said than done. Can You Be Addicted to Diet Soda?Anecdotally, it does appear that drinking diet soda can be “habit forming” for some people. CNN explored the issue and found numerous people who consumed more than a six-pack daily, “easy.”[17] “Addiction” is a word that gets thrown around too much these days, so I’ll stop short of making a medical classification on these folks. Plus, I searched the scientific literature and couldn’t find any studies on diet soda addiction. However, if you stockpile Diet Coke like it’ll be currency in the post-zombie world, you’re not alone. This “addiction” makes sense considering the beverage was designed to hijack your brain’s reward system. The Coca-Cola Company hires folks to find the perfect combination of:
How do you know if you have an addiction? If you find yourself approaching our 18 can a day safety limit, that’s definitely a sign. Another would be if you find diet soda interfering with your life (not sleeping after drinking Diet Coke all evening). You don’t have to go cold turkey on this one:
This is the exact strategy we follow with our 1-on-1 Online Coaching clients, and it’s the most likely to succeed. Small changes over time are the ticket to permanent success. Is Diet Coke Worse for You Than Regular Coke?Before you use this article as justification to start drinking a six-pack of Diet Coke a day, let’s talk about some other possible concerns. We’ve talked about all the mechanisms in diet soda that can make it unhealthy (high-intensity sweeteners, caffeine, etc). My conclusion is that these factors are likely overblown. However, we should acknowledge that drinking diet soda can often be linked to health issues:
There’s an important point here: drinking regular soda is also linked to kidney disease, teeth erosion, and obesity. Even more so those last two points (because of all the sugar and calories).[22] So the concerns of drinking diet soda would also be found in drinking regular soda…even more so. Drinking Diet Coke may be the lesser of two evils here. Is Drinking Diet Soda Bad for Weight Loss? (Next Steps)If you’re starting your weight loss journey and wondering where diet soda fits into the picture, I want you to know I’m proud of you. You’re starting to ask questions and you’re looking for answers. This is a great first step. If you’re trying to lose weight and currently drinking regular soda, the switch to diet would be a good move. You’re gonna consume fewer calories that way, critical for weight loss. This is why one of our top recommendations to our coaching clients is to cut back on sugary drinks. However, if you currently drink diet soda and are trying to lose weight, there might be some better targets to shoot for:
These are far more important than an occasional Diet Coke here and there. If you find yourself firing on all cylinders (you eat well, you strength train, you get lots of sleep), then maybe consider replacing diet soda with tea, coffee, or carbonated water. There are enough unanswered questions on consuming diet soda to warrant the switch. The most important thing you can do now? Commit to a change:
Pick something you can track. Something with a clear “yes or no” that you can reflect on at the end of the day. This will help you start your weight loss journey. Want some help getting going? A little nudge out the door? Okay, but only because you’ve been nice this whole time: #1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently. You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details: #2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). It’ll also provide a step-by-step plan from moving away from regular sodar, perhaps to a diet version or even tea. Try your free trial right here: #3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Alright, I think that just about does it for me. Now, your turn! What are your experiences with diet soda? Did you use them as a tool to help you lose weight? Or did you struggle with weight loss until finally dropping diet soda out of your daily consumption as well? Share your story in the comments! -Steve PS – Check out the rest of our sustainable weight loss content: PSS: I want to give a hat-tip to Precision Nutrition, whose fascinating article served as the inspiration for this post. ### Photo source: Corrie Miracle: Diet Coke, Zeyus Media: Sugar Spoon, Stavos: Scientist, Emmi: Gollum, Sarah Korf: nutritional information, Ryan Hyde: Water, Mike Mozart: Diet Coke, Laura Lewis: mirror, Mike Mozart: Diet Coke
Footnotes ( returns to text)
The post Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?) first appeared on Nerd Fitness. Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?) published first on http://smokecignals.tumblr.com/ via Tumblr Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?) Meet Sarah, a member of Nerd Fitness Coaching who has one of the hardest jobs you can have today: a nurse in a hospital! Want to know what’s incredible about Sarah? During the toughest year and a half of her career, Sarah also managed to get healthy and build a body she’s proud of! If your first thought is “that’s totally bonkers,” welp, you’re not alone my friend. That was my initial response too! I’m sure you’re excited to find out how Sarah achieved her incredible results, all while fighting the pandemic. Let’s jump right in! How Sarah Found Success: 6 Lessons Learned#1) It’s Okay to “Respawn” as Many Times as You NeedNF Coaching was not Sarah’s first rodeo. In the past, Sarah had tried:
Oh, and that’s not to mention all the diets Sarah has tried! “I’ve tried many different fad diets, tracking all my food intake, meal delivery services, etc. But I had an all-or-nothing mentality with anything nutrition-related. A single slip made me feel like a complete failure. I’d then give up and go right back to my old eating habits. I knew I wanted to change, but after years of stagnating I just wasn’t sure if I could do it alone.” Takeaway: Sarah (like many in our Online Coaching Program), tried to get in shape time and time again. But she never saw any lasting progress. While this can be incredibly frustrating (I’ve gone through this myself), if you find yourself relating, I want you to know: it’s okay. It’s totally normal and common for us to take a few attempts (or more) until something finally clicks:
The important thing is to keep trying and to try differently. As long as we haven’t thrown in the towel completely, progress can still be made. #2) Sarah Decided to Put Her Oxygen Mask on FirstSarah is a nurse, so it’s not too surprising that she usually put others’ needs before herself. “Prior to NF Coaching, I prioritized work above everything else – it led to long hours, lots of stress, and poor eating habits (I’d eat every meal at the hospital I worked at, which meant takeout or cafeteria food). When I wasn’t at the hospital I was so burnt out from work that I felt like I didn’t have the energy or time to do anything else. So I would just spend the time playing video games to try and relax. Work was my excuse for everything – why I couldn’t get healthy, why I was miserable, why I couldn’t spend time with friends, etc. Since I work in healthcare, I tried to justify it as the greater good, because I was helping people. However, I’ve now learned that making the effort to change my habits and adopt a healthier lifestyle actually is still helping others. That’s because today I have way more energy and resilience (both from a physical and mental standpoint). This lets me do a better job in all aspects of my work and life. Takeaway: Airlines always remind us that in an emergency, we need to put our oxygen masks on first, before we start helping others. Even if we want to, we’re not going to help anyone else if we’re busy suffocating! Sarah learned this herself after years in the healthcare field. She spent so much time helping others, she forgot to look after herself! So remember: put your oxygen mask on first. It isn’t being selfish. As Sarah learned, it’s actually one of the best ways to help others. #3) Sarah Still Allows Herself Some TreatsWorking in a hospital can be stressful. So Sarah drinks a cup of coffee with a little hot chocolate every time she goes to work. I think this is great! It gives Sarah something to look forward to on a stressful day. Sarah explains: “Ah yes, my morning coffee with hot chocolate in it…hmmmm, so tasty. That’s been my treat throughout the pandemic. It brings a little happiness and self-care to a hectic day. At first, I was worried it was something I’d need to eliminate to follow a healthy diet, but my coach helped me realize little treats can still have their place It’s an intentional decision and something I look forward to on my workdays.” Takeaway: Healthy eating doesn’t mean we eliminate every single treat from our lives. And no, we don’t have to wait for “cheat day” or whatever either. The term “cheat day” implies we’re doing something wrong. Life is too dang short. If drinking a little hot chocolate makes us happy, we should do it! As long as we have the big pieces in place (protein with most meals, lots of veggies, etc.) a daily treat can be fine. Beneficial even. Speaking of getting the big pieces in place… #4) Sarah Practices Meal Prep Sunday“At the beginning of NF Coaching, we focused on meal planning and prepping. This has been really successful. A little bit of time on Sunday means that it’s actually faster and easier for me to eat healthy during the week, as opposed to grabbing take-out. I’ll put on a podcast and spend a bit of time pre-chopping everything and prepping containers that are easy to grab. Some of my go-to meals include:
I’m glad I started the practice of Meal Prep Sunday, because it saves me so much time. Takeaway: Planning our next meal can be super helpful when trying to eat healthily. A good way to go about this is cooking in bulk. That way breakfast or lunch just takes a microwave to “cook.” It works for Sarah and it works for me as well. Here are some tips for meal prepping for the week. #5) Sarah Decided It Was Time to Try Something New (by Changing Less)When you ask Sarah what surprised her about NF Coaching, she responds with “How easy it was!” Sarah continues: “I always assumed it would be difficult to lose weight. That it would mean giving up all good food and sacrificing my free time. That I’d just have to suffer through it. But Coach Kerry really focused on working together to implement small changes slowly over time, so it never felt like I was drastically changing anything. She helped show me how to make the good things easier, and the less desired things harder.
Looking back, those small things have added up to a complete lifestyle change that I never would have thought possible. Yet it felt natural and easy.” Takeaway: When we start a new habit, in a way we’re rewiring our brains. We’re setting up new actions and rewards, like feeling good after a brief workout. These sorts of things take time. That’s why we go slow in NF Coaching. We know if we change everything at once, it’s going to take a while for our brains to adapt to all the new habits. That’s why people often burn out when doing Whole30 or attempting some intense bootcamp. But if we change one thing at a time – like Sarah eventually did – we allow the habit to form properly. Then we can jump into a new one and allow the process to repeat. You’d be surprised just how effective this “one habit at a time” pace can be. It helped Sarah feel like a new person…during a freaking pandemic! So if you’ve had trouble getting in shape in the past, maybe try something different. Maybe try less. #6) We Can All Use Some Help Now and AgainSarah needed help prioritizing herself. Luckily, a coach was able to show her how. Sarah explains: “I heard someone once say that the best investment you can make is in yourself. I really think that’s true after seeing the change coaching has made in my life over the past year. We’ve made gradual but permanent changes that will last a lifetime, and that would not have happened by myself. To have that support, and know that there was someone who genuinely wanted to see me succeed and would cheer me on when I was tired – was invaluable. It’s also sparked a real desire to keep changing and pushing myself, and that has extended into many other aspects of my life.” Oh, and despite Sarah prioritizing herself more, she’s actually able to do a better job at work too. Critical considering the times we live in. “One of the most mind-blowing things to me is that this all happened as a healthcare worker during a pandemic. The work was harder than before, and yet life felt easier. Learning to take care of myself and put my health first actually helped me recover from burnout at a time it should have been at its worst, and gave me the energy to be there for others when they most needed it.” Takeaway: We can all use some help now and again. Unless we’re some type of self-sufficient hermit in the mountains, we’re going to need help from others. If you have abandoned society, I’m impressed with your ability to stay up to date on Nerd Fitness. There’s no shame in this. Like Sarah, we might learn that it actually allows us to help others better. Want to Be Our Next Success Story? Put Yourself First!If you’re interested in learning if our Online Coaching Program can help you today, you can speak with a member of our team. They’ll explain the ins and outs of NF Coaching without being all pushy and salesy (I hate all that). It’ll just be an honest discussion on how our program works and what to expect when you become a member. Ready? If you want to see if you’re a good fit for Nerd Fitness Coaching, you can schedule a call right here: With that my friend, I’m out. For the Rebellion! -Steve PS: I want to give a big kudos to all our Rebels in the healthcare industry. You’ve had a tough 18 months and many of us wouldn’t be here without your hard work. Thank you. ### The post A Nurse, a Pandemic, and a Success Story first appeared on Nerd Fitness. A Nurse, a Pandemic, and a Success Story published first on http://smokecignals.tumblr.com/ via Tumblr A Nurse, a Pandemic, and a Success Story I’d like to introduce you to Brian, a fellow Rebel in our Online Coaching Program who is currently celebrating losing over 75 pounds! Incredible. Brian’s achievements are truly amazing, considering all he’s gone through:
But then Brian decided enough is enough. This time, things would be different. This time, Brian would ask for help. I’m honored that he decided to trust us in this most recent attempt. So let’s explore the plan that Brian and his coach created to make this time different! The 4 Keys to Brian’s Amazing Transformation#1) Don’t Underestimate the Power of Eating Your GreensWhen you ask Brian about the most important change he’s made as part of NF Coaching, he’s quick to answer: “Eating more vegetables.” Brian explains: “Filling up on veggies instead of chips has made me feel a lot better. I don’t get as hungry between meals anymore, and I’ve even noticed more energy into the afternoon. For someone who lived on processed food, I never imagined I’d eat vegetables daily. I almost feel like my coach tricked me to get here. We started by adding a small portion of vegetables here and there, like a salad with my dinner. Now, most of my meals include a vegetable. It’s wild.” Takeaway: it’s no surprise that Brian feels better when he eats vegetables instead of chips. What you might find surprising is that Brian learned to like vegetables. How’d he do it? Brian went slow, introducing one new vegetable dish at a time. You can do the same thing. Maybe you order a vegetable at a restaurant you haven’t tried before. Or maybe you try and prepare some greens differently. If you don’t like the new dish, nbd. Just don’t order or prepare it again. But if you do like it…boom! We can add it to the menu. Once we find a vegetable we like, our taste buds will start to adapt. We might find that we start to like greens we didn’t like before. This can help expand our vegetable selection when planning meals. Here’s a step-by-step plan on eating more vegetables to help you get started. #2) When It Comes to Strength Training, Start SlowHere’s another thing we shouldn’t rush through: weight training. Unfortunately, Brian had to find this out the hard way. “I’d tried to get in shape before joining NF Coaching a couple of times. During one such occasion, I hurt myself. I did too much too quickly and injured my back. I have since learned that proper form is EVERYTHING and it’s best to go slow until you’re comfortable. Also, my coach has taught me that dynamic stretches BEFORE and static stretches AFTER go a long way towards safety. Takeaway: when we first start strength training, we need to go slow. We must learn the movement correctly before we start adding weight to the equation. When we begin resistance training, our body is not only building strength but also creating internal connections to allow our central nervous system to coordinate properly. In a way, when we start exercising we’re teaching our body how to talk to itself. If we go too fast, before this improved communication occurs, injuries can happen. That’s why bodyweight exercises are a great place for beginners to start strength training. #3) It Can Still Be Possible to Train With an InjuryDespite Brian’s back problems, a coach was able to build a workout routine that allowed him to keep progressing. “Considering my past with injuries, I’m doing mostly bodyweight training stuff. But I’m surprised how strong I’ve gotten with just these! For example, the crow pose is really challenging: Practicing it consistently has allowed me to build a lot of strength. Plus, I’ve been doing a little bit of yoga to help my back…which allowed me to make a nerdy purchase: Steve note: Feel free to send this to me! I’ve even started a regular running practice! I’m grateful that my coach has helped me continue to grow strong while working around my back issues.” Takeaway: getting injured STINKS! But if you are hurt, all is not lost. There are likely still plenty of ways to stay active.
A coach (with a doctor’s blessing) can likely create a workout routine around a preexisting injury. Here are our recommendations for training with an injury. #4) You Might Be Going Too FastBrian had tried to get in shape twice before. Why was he successful this time? Because Brian started slow with Nerd Fitness Coaching. “My coach helped me set small, reasonable goals over time that grew into significant changes. Through this, I learned that consistency is key. Even when my life would get crazy or an injury would flare up, my coach helped me do ‘something’ rather than ‘nothing.’ Maybe I’d just go on a walk after work if I was stressed out.” Brian continues: Takeaway: throughout this email, we’ve touched on “going slow.” For example, Brian did this by:
It’s okay if the actions seem super small (one vegetable a day). The important thing is to make a little bit of progress towards our goal, every single day. Even if it’s not exactly part of our plan (“If I miss a workout I’ll go on a walk”), doing “something” rather than “nothing” can be critical for getting in shape. Let’s explore that a little more. A little Every Day Can Go A Long WayMany clients are surprised at the pace we take in our coaching program. We intentionally go slow. We want to make sure the habits we create together stick. That way we prove to ourselves that we can consistently move forward. Only once that feels sustainable do we add another action or dial up the effort. This is often a big mindset shift for our clients. Many of them, like Brian, expect to change everything at once when they sign-up. They’ll plan on “going Keto” and “lifting weights 4 times a week.” While these might be great goals, the problem is they often can be way too much, way too soon. When life inevitably gets in the way (like a back injury), it’s easy to quit altogether until there’s a better time to start again. Here’s the thing: there’s never a “perfect time.” The stars will never magically align for us to get in shape. Instead, we’re going to have to deal with:
However, when such events happen, it’s okay to scale back our efforts. I call this the “Dial vs. Light Switch” Mentality: When life throws us a curveball, it’s okay to pull back from 100% (or 11, Spinal Tap style) But maybe we hit them at 50% (or a 5):
This “slow and steady” pace really is the secret of our Online Coaching Program, and something that comes up again and again when we chat with our most successful clients. If you want to learn about it yourself, we’d love to sit down with you to see if we’d be a good fit for each other. Because even though you’re unique, we’ve likely seen some of your challenges before:
There’s likely a way to make progress – even if it’s only a little bit – no matter what challenges you face today. You just need someone to show you the way. Ready? If you want to see if Nerd Fitness Coaching can help you, schedule a call right here: No matter what, just remember: If you’re having trouble staying consistent, go slow. A little every day really does go a long way. -Steve PS: Shoutout to Brian and Coach Matt! What they’ve done together is truly incredible. ### The post 4 Strategies for Losing 75 Pounds first appeared on Nerd Fitness. 4 Strategies for Losing 75 Pounds published first on http://smokecignals.tumblr.com/ via Tumblr 4 Strategies for Losing 75 Pounds
He has a story I think might help you. You see, Gabe had a stark realization many of us eventually have: we aren’t getting any younger! Sorry Gramma, but I need to use a bad swear in this gif (yes, my 91-year-old gramma reads these emails): As his birthday approached, Gabe decided it was time to finally get in shape. He’d been stagnating for years, and this wasn’t going to get any easier. So he decided to ask for some help. Today, Gabe is crushing life:
These accomplishments have given Gabe TONS of confidence, which is now expanding into areas outside of the gym. Gabe explains, “For the first time in my life I actually feel good about myself physically, mentally, and emotionally. I wouldn’t be here without my coach.” However, it hasn’t all been smooth sailing. Stagnating with a goal can be mentally taxing and might affect our confidence levels. It’s something most of us have felt from time to time, including Gabe. So let’s find out what changed for Gabe and how he was able to achieve his amazing success. How Gabe Leveled Up His Life: 4 Keys#1) Without a Roadmap, It’s Easy to Get Lost.Gabe had tried to get in shape before NF Coaching. The thing is, he didn’t really know what to do at the gym. So Gabe did what many of us do in such situations: he winged it. But without a plan, Gabe didn’t see any real progress. He would eventually lose motivation and abandon his gym membership. “It never stuck because I was doing it by myself. I’d wander aimlessly around the gym, not really sure what the best path forward was. I’d jump on a machine or two and hope for the best, because I was just too intimidated to use any free weights. Such a “start and stop” pattern continued for years, until one fateful day, Gabe decided he would try something different. He would hire a coach – at least for a month – to see if this could help him stay consistent. It was a successful experiment. Gabe returned to Planet Fitness confident. He quickly did his assigned workout, marked it complete in his coaching app, then went home. He came back two days later and did it again. It wasn’t long before he started seeing results. That’s when things took off. Takeaway: every good goal needs a plan behind it. Without it, it’s so easy to get lost and quit. When you head to the gym, come prepared with a plan! Otherwise, you might stare at the floor the whole time. Here’s how a beginner should get started in the gym. #2) Accountability Can Be Everything“I knew I needed someone in my corner to help me stay motivated. My earlier attempts suffered without it. Coach Justin is constantly checking in with me, making sure I’m comfortable with all the exercises I’m doing. If ever I get bored or maybe I don’t like a particular activity (cough…planks…cough), he never pushes back. Instead, we simply switch gears. Having someone guide me every step of the way has helped me finally stay consistent. Speaking of accountability, I also need to mention the NF private community. I have found inspiration and drive from other Rebels on a similar journey. Between the community and Coach Justin, I feel totally supported.” Takeaway: as Zelda taught us, “It’s dangerous to go alone!” If you can, find someone to come with you (or at least someone to hand you a sword). Your accountability partner could be from a coach, or maybe even someone from an online community. When times get tough (and they will), having someone in your corner rooting for you can make all the difference. #3) Cooking Doesn’t Have to Be Complicated.“I absolutely hate cooking. My motto is, “If it takes longer to cook than to eat, I’m not interested.” I realize that includes basically everything. While that’s still my motto, Coach Justin has helped me work around that with frozen veggies, simple meals, and batch cooking. Here’s my go-to:
Simply brown the meat and simmer the veggies until they’re a consistency you like. I’ll put cheese on it if I’m home. That makes 5 larger portions, or 7-8 smaller portions, typically. It allows for some variation week to week without having to think too much.” Takeaway: cooking can be a real pain. But it doesn’t have to be. With a few simple steps, you can have lunches ready to go for the week! Gabe does his batch cooking on Sundays, alongside many others in the Rebellion. Here’s my personal strategy for simple meals: How to Batch Cook Chicken (for Lazy People). #4) Physical Confidence Can Impact All Areas of Your Life.“For the first time in my life I actually feel good about myself physically, mentally, and emotionally. Growing strong gave me confidence. Confidence helped my self-esteem. I’m now ok with my faults and shortcomings because I’ve also learned to recognize and celebrate my accomplishments and strengths. Nerd Fitness Coaching has been life-changing, to say the least.” Takeaway: there is such a thing as an “upward spiral,” with one new accomplishment springboarding to another. We see this all the time here in the Rebellion. Someone starts working out and seeing progress, which gives them confidence. They then take this new confidence and try something new, like soccer (Gabe recently joined a league!). Crushing this new activity gives them even MORE confidence, and they again try something new. Rinse and repeat. Yes, it can indeed take time. But Gabe has only been in Coaching a little over a year. And today he feels (and looks) like a new person: You just have to get that first win under your belt so you can start to build some momentum. Here’s how we often advise beginners to take their first step. Is It Time to Try Something Different?I’m super proud of what Gabe and Coach Justin accomplished over the last year. And I want you to know I’m proud of you too. You’re still here. You’re still reading. That means you’re still trying, which is a big part of making progress. However, I also want you to ask yourself: is it time you tried something different? Maybe you related to Gabe’s story. Maybe you’ve gone through your own “start and stop” pattern. If so, then let’s take a minute to consider what made Gabe successful: Gabe was able to achieve amazing progress over the last year because he decided not to return to the gym the same way he had before. Instead, he decided to ask for help. This decision changed everything. When Gabe entered Planet Fitness last year, he stopped wandering around aimlessly. Instead, he had a plan right there on his phone. It gave him the confidence to stick with the routine. By sticking with the routine, he started seeing results. The results gave him the confidence to keep going. Now, one year later, he feels like a new person. We see this all the time here at Nerd Fitness, with one small improvement leading to another. You’d be amazed where the mindset of “1% better every day” can lead. If you’re interested in creating your own “upward spiral,” I’d love to see if a NF Coach can help you. You can think of your new coach like your own personal Yoda. Someone who can show you the ways of the force, one day at a time, so you can unlock your hidden Jedi. With Nerd Fitness Coaching, you’ll gain:
Sound good? IF you are ready to jump into battle with your own Yoda in your pocket (through the NF Coaching App, not literally)… Let’s make a plan for you to be the next Nerd Fitness success story: For the Rebellion! -Steve PS: Seriously, Gabe is amazing. Holy moly. PPS: Props to Coach Justin for being Gabe’s personal Yoda. ### The post How Gabe changed his life (in 4 steps) first appeared on Nerd Fitness. How Gabe changed his life (in 4 steps) published first on http://smokecignals.tumblr.com/ via Tumblr How Gabe changed his life (in 4 steps) |
Being an avid follower of many modern self-help authors and experimenting with a variety of self-improvement mind techniques, including meditation and self hypnosis. I have distilled my knowledge and defined the best self-hypnosis scripts and enjoys passing on my knowledge by writing informative articles. Until now I was offering my advice only to paid members, now you can benefit from my resource free at my Lifestyle blog and Hypnosis for Self Improvement website. One of the main agenda of my talk is how you can quit smoking and most effective method to quit smoking cigarettes fast and forever..
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