Personal Trainer Blog

Fitness | Wellness | Diet Self-Improvement

Health and Fitness at your finger tips

Learn fitness, healthy whole food diets, wellness, and other personal training tips/recipes from Denver's weight loss personal trainer.

Michael Moody 9/3/15 Michael Moody 9/3/15

5 'Healthy' Foods That Aren't Really Healthy

You may want to second guess your favorite foods labeled as 'healthy'. They could be affecting your weight loss while meeting with a personal trainer. Check out this list and see if your grocery cart is undermining your fitness efforts.

5 'HEALTHY' FOODS THAT AREN'T REALLY HEALTHY

The health-foods aisle has a way of making people fat—and unhealthy—and understandably pretty ticked-off. After all, isn't munching on (nasty-tasting) health foods supposed to be good for you?

If food manufacturers were really out to boost your health, yes. But their end goal isn't making consumers healthier. It's making money. And packaging foods as "healthy," "smart," and "natural" is an easy way to make a buck. Unfortunately, apart from suckering you into eating foods that really aren't any healthier than whatever it is you're trying to sub out, those healthy labels can make you overeat big time.

In fact, in a 2015 Penn State study, researchers found that the more fitness-branded foods dieters bought, they more they ate and the less they exercised. So, potentially, your health-foods diet could pack more calories, fat, and ridiculously convoluted chemicals than your unhealthy diet ever did.

That's especially true if you are noshing on any of these 5 health foods that—sorry to break it to you—can torpedo your health.

JUICES AND SMOOTHIES

"Even though they're packed with healthy nutrients like vitamins, minerals, antioxidants, juices—even green ones—are loaded with sugar. Juicing extracts all of the fiber in fruits and vegetables that help you feel full and condenses a large amount of sugar in one small bottle that's too easy to drink in one sitting," says nutritionist Rania Batayneh, M.P.H., author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss.

If you're set on having a bottled juice or smoothie, first check the ingredients label and make sure it contains no more than 15 grams of carbohydrates per serving, says Kari Ikemoto, R.D., a registered dietitian with Health Care Partners medical group in Southern California. Ideally, it should only contain one serving of fruit. The rest should be veggies.

VEGGIE CHIPS

If your carrot chips are carrot chips and your parsnip chips are parsnip chips, that's one thing. But, more often than not, veggie chips are just potato chips with some veggie powder sprinkled in for coloring, Batayneh says. "Look at the ingredients panel if you want to see how much 'vegetable' your veggie chips actually contain: Ingredients are listed in descending order by weight, so whatever ingredients appear at the top of that list are the ones that make up the majority of the food."

Also look at the calorie, fat, sodium, and carb counts. Many veggie chips are just as fattening as the potato chips you're likely trying to avoid. You can also make better, healthier (and better-tasting) veggie chips at home. Thinly slice beets, carrots, and sweet potatoes, drizzle them with olive oil, and bake them at 425 degrees for 15 to 20 minutes or until they're crisp, Ikemoto says. Sprinkle them with herbs and spices for some extra flavor.

GLUTEN-FREE SNACKS

"When you remove the gluten out of a food product, you're taking away the ingredient that provides that delicious, chewy texture in breads, muffins, cakes, pasta, and more. To make up for the loss of flavor and texture, food manufacturers often add in other fillers, including sugars, fats, and other chemical additives," Batayneh says.

"Ultimately, your gluten-free snacks end up with more calories and sugars and don't even taste as good!" Sure, if you are gluten intolerant you shouldn't eat gluten-containing packaged foods. But every guy should shoot to remove all packaged foods, not just ones with gluten, from his diet.

SMART CEREALS

Far too often, "smart," "whole grain," "healthy" cereals aren't all that different than the sugary stuff you ate as a kid. Case in point: On average, foods displaying the yellow Whole Grain Stamp contain more sugar and calories than do whole-grain foods that don't sport the label, according to research from Harvard University.

Instead of looking at the front of the box to make your selection, look at the back. The cereal should contain fewer than 10 grams of sugar per serving, at least 5 grams fiber per serving, and contain bran in the ingredients.

"The fiber in bran has been shown to help reduce cholesterol, regulate blood sugars, and contain beneficial antioxidants. However, commercially produced fiber like resistant starch, polydextrose, indigestible dextrins, and inulin may not provide the same benefits of plant-based fibers like wheat and oat bran," Ikemoto says.

PROTEIN BARS

"Many protein bars contain as much sugar as a candy bar but with a few extra grams of protein. As a result, you're getting a few grams of protein—often from questionable sources—along with copious amounts of sugar, trans fats, and other fillers," Batayneh says. Get your protein from whole foods like eggs, meat, poultry, fish, beans, and legumes, even after a workout.

Picture Credit: mythja, mythja.com

DENVER PERSONAL TRAINING STUDIO

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), Highlands (80202, 80211, 80212), and Capitol Hill (80203, 80218). Michael also offers experiences with a personal trainer in Cheesman Park (80218, 80206), Jefferson Park (80211), and Sloan's Lake (80204, 80212).

Michael Moody 9/1/15 Michael Moody 9/1/15

"Science Confirms Two Ways to Lose Weight Fast" Review

Do you agree with this article? http://www.msn.com/en-us/health/weightloss/science-confirms-two-ways-to-lose-weight-fast/ar-BBm84ro

Picture Credit: msn.com-How will this plate help you lose weight fast?

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/28/15 Michael Moody 8/28/15

7 Shocking Reasons Why You're Overeating

YOU'VE GOT TOO MANY CHOICES

Variety may be the spice of life, but it isn't the ticket to weight loss: In a new study, people who ate a range of pepperoni pizza brands (as opposed to sticking to one) were less likely to think that the food would fill them up, and were more likely to overeat later. It makes sense if you think about it—since different brands pack different portions and calories, it's tough to figure out exactly how much to eat, and the wide array of options becomes pretty overwhelming.

Try this: Forget that whole "variety is the spice of life" mantra—at least when it comes to your favorite foods. Sticking to one or two brands for each can help you get a better grip on portion control. So look up how many slices, scoops, squares—whatever—make up a serving for your best-tasting buys, and only grab those at the grocery.

YOU'RE RUNNING A RESTAURANT OUT OF YOUR KITCHEN

Are you like a line-order cook in your house, dishing up one meal for you and the hubs and another for the kids? Not only will you be tempted to sneak a bite or two (and extra calories) off their plates, but the stress of making separate meals isn't worth it. "It takes too much time, and you're already busy enough," says Mark Macdonald, author of Why Kids Make You Fat…And How to Get Your Body Back. "The more tasks you put on your plate, the more crazed you feel, and the less energy you have to take care of yourself and eat well."

Try this: Think about where you fall on your priority list, and how you deserve to have your needs met, too. "I tell my patients that you can't be on the bottom, or not even on your list, when it comes to self-care," says Caroline Cederquist, M.D., author of The MD Factor. "We need to realize that what our children see us do is powerful."

And that means showing that everyone eats healthy—including you. So when you make that one meal, just flip the portion for you and the kids to make everyone happy. Give them a bigger serving of carbs and smaller portions of protein and veggies (so they're still happy about getting some nuggets, but also being exposed to healthier fare), while you dig into a double serving of vegetables, a portion of protein and a smaller amount (about 1/2 cup, nutritionists recommend) of carbs.

YOU'RE WATCHING THE WRONG THINGS ON TV

Okay, it's no secret that TV watching and eating don't exactly mix. Case in point: That moment when you look down at an empty bag of chips, but can hardly remember tasting them. But there's actually more to it, as research shows it may be more about what you're watching while you eat. Scientists recently discovered that people ate up to 55 percent more popcorn when viewing a sad movie compared to a comedy. Gotta feed your feelings, right?

Try this: First, opt for Jimmy Fallon over Nicholas Sparks. Next, think about why you're always zoning out in front of the TV—and pairing it with snacks—because you could be using it to cope with boredom or stress. "Some say that it's the only thing they get to do that's considered me-time, and food doesn't demand anything of them," says Cederquist. But that's not actually true, because comfort food wants to be carried around on your hips and belly—an awfully demanding need, she says.

So instead of turning to that nightly bowl of popcorn, Susan Albers, author of 50 More Ways to Soothe Yourself Without Food, suggests figuring out which of the top three comfort techniques actually makes you feel better. (Because when you reach the bottom of the bowl, do you actually feel better about yourself? Probably not.) Try reaching out to a friend for a vent session; make time for your favorite way to exercise; or pick a calming activity, like a bath, to help you unwind. Albers says not only will you actually feel less stressed, but it'll also make you less tempted to munch later on.

YOU HAVE TOO MUCH CONFIDENCE IN THE FUTURE

When you're deciding to order the burger and fries over the steak salad, do you justify the splurge? Tell yourself you'll eat lighter later, or that you'll start your diet on Monday? Research suggests that that means you're more likely to downplay the calories or amount you're eating (and choose the immediate gratification of the ice cream over the health bennies in a bowl of berries) because you assume the future will work out—as in, you'll figure out a way to eat better later.

Try this: Ask yourself: Are you putting off your health and weight loss goals because they're easier to fantasize about rather than just going for it? "The only thing that impacts our lives are the actions we take," says Cederquist. That means not living in the past or future, but the right now (if you don't, those seemingly innocent choices for the immediate gratification will start to add up quickly). "Ask yourself, 'what is the best meal I can have right now?' Then make it," she says. Sometimes it really is that simple.

YOU'RE FOCUSED ON THE FAST FIX

To boost your energy during the day, you rely on quick methods, like caffeine and energy drinks, and up your mood with wine at night. But all those things throw off your hormonal balance, including the stress hormone cortisol, says Jackie Warner, celebrity personal trainer and author of This is Why You're Sick and Tired. These quick fixes can lead to burnout and impair sleep, creating a cycle of exhaustion that leads to overeating and weight gain.

Try this: Apologies in advance for asking, but Warner would like you to take out the wine—or at least the daily indulgence of it. "People who sip a glass at night usually have 10 extra pounds they can't lose," she says, and it's often related to an "oral fixation" where you like to be doing something with your hands and mouth (like drinking or snacking) to cope with chronic stress. So think about the underlying cause, first: Is there too much on your plate at work? A frenzied schedule? A disorganized home?

Albers uses what she calls the SWAP approach. Start by saying how you feel (angry, hurt, stressed); wait and count to five; address the feeling (I feel this way because this is happening in this part of my life); pursue another activity for five minutes. She says that's enough time to break free of the stress-eating (or drinking) habit, and opens the door to come up with more permanent strategies to fix any ongoing problems.

YOU'RE DINING WITH A SPEED EATER

If one of your girlfriends is wolfing the chips and salsa, you will too. Recent research found that we feel pressure to eat like our dining companions—when pairs of women were analyzed while eating, scientists realized that when one took a bite, the other was more likely to do the same. Turns out women mimic each other's behaviors as a way to fit in, a habit that can make you eat way more than normal.

Try this: Since you're boosting your speed subconsciously, pick up habits that naturally help you slow down, says Kimberly Gomer, R.D., director of nutrition at Pritikin Longevity Center + Spa. Use chopsticks when they're available, or try eating with your non-dominant hand.

Most importantly, Gomer suggests taking a deep breath before digging in and evaluating your hunger. On a scale of 1 to 10 (1 is starving, 10 is food coma), you should aim to start eating at a 3 (I'm hungry!) and stop at a 6 (I feel light and energetic), she advises. To reach that, it may mean purposefully slowing down so you can feel hunger and fullness cues—and actually listening to them..

YOUR PERSONALITY IS MAKING YOU DO IT

Alas, the truth finally comes out. Swiss researchers examined how personality traits influence eating habits, and they found that anxious, emotional, and—surprisingly—extroverted people are more likely to eat high-calorie sweet and savory foods, meat, and soda. On the other hand, if you're conscientious, you're less likely to emotionally eat. Consider yourself open to new experiences? You're more likely to experiment with fruits and veggies and pick the roasted Brussels sprouts and salad off the menu.

Try this: You can't change your personality, but you can change your eating styles. If, say, your anxiety pushes your hand into the chips to stress eat, it might help to be more active, say researchers. Emotional eaters who exercise often have a lower BMI, and they tend to eat healthier foods when stressed out. Bring on the carrots!

Picture Credit: womansday.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/21/15 Michael Moody 8/21/15

6 Crazy Things That Happen to Your Food Before You Buy It

ARE YOU SUPERMARKET SMART?

The process of getting that apple on your plate sounds simple enough: farmer picks apple, apple gets loaded on a truck and shipped off to the grocery store where it lands in your cart. Well, not quite. In fact, your food goes through a lot to make it to you, from being treated with antibiotics to getting a chlorine bath and a wax coating. Many of these steps are no big deal (and we want to silence any fears you may have about them), but some are bad for your health and others huge money wasters. Here are a dozen things that are happening to your healthy food before you take a bite.

1. PRODUCE GETS A WAX COATING

To prevent bruising, mold growth, and dehydration in storage, some fruit and veggies (apples, cucumbers) are coated with a drop or two of food-grade wax. Your body doesn't digest them, and there's no reason to avoid eating them, says Luke LaBorde, PhD, associate professor of food science at Penn State University. If you want to avoid waxed foods anyway, the FDA doesn't require them to be labeled as such, so look for signs that say they've been coated (a suspicious shine is your first clue). To do so, don't peel your produce—much of the fiber and phytonutrients are located in or just underneath the skin, says Joan Salge Blake, RD, nutrition professor at Boston University and spokesperson for the Academy of Nutrition and Dietetics. Instead, wash with a bit of soap and water.

2. SALMON IS MADE PINKER

The salmon you see at the fish counter almost always sports a bright pinkish-orange hue, but in fact, salmon is naturally a greyer shade. The swimmers take on their classic coloring in one of two ways: wild-caught salmon eat krill, while farm-raised salmon are fed pigment pellets. But don't let that stop you from buying farmed fish. Though wild-caught salmon is technically better for you than farmed—it naturally contains half the fat, and is slightly higher in zinc, iron, and potassium—it's three to four times pricier. "Whether farm-raised or wild, there are so many benefits of eating salmon, namely its rich source of omega 3 fatty acids that we don't get enough of," says Blake. Buy whatever is on sale and aim for two servings of fatty fish a week.

3. CHICKEN IS GIVEN A BATH

The journey a chicken takes from the farm to your kitchen table is not pretty. After slaughter, warm chickens need to be cooled down, so they're placed in a big tank of cold water and a sanitizer, like chlorine, to control harmful bacteria and contamination, explains Don Schaffner, PhD, of the department of food science at Rutgers University. The FDA and USDA say this process is safe, Schaffner says, but you can avoid chickens that have been treated this way by choosing air-chilled poultry. One not-so-healthy thing some manufacturers do to your chicken: inject saltwater into raw meat to enhance its flavor. Considering most Americans consume far more sodium than they should, you'll want to read nutrition labels carefully—unaltered chicken contains 40 to 70 milligrams of sodium per 4-ounce serving, while injected chickens pack in 300 milligrams or more.

4. MEAT GETS CHECKED FOR ANTIBIOTICS AND HORMONES

You might be swayed to buy meat that's labeled " antibiotic free," but the truth is, "technically, all meat must be free of all traces of antibiotics before it's sold," says Cohn. Translation: "antibiotic free" is mostly a marketing ploy, and doesn't guarantee that the meat wasn't raised without antibiotics. Similarly, you might see the label on chicken or pork that says "hormone free." Again, it's a marketing tactic given hormones are not allowed to be used on these two animals anyway. Look for terms like "raised without antibiotics" and "raised without added hormones."

5. ORGANIC PRODUCE SOMETIMES GETS SPRAYED

"Organic" doesn't always mean pesticide-free. Pears, berries, apples, and some veggies may be doused with a naturally occurring mineral clay powder to ward off insects, which may leave a powdery residue behind. Similarly, since 2002, the National Organic Standards Board has allowed the antibiotics Tetracycline and Streptomycin to be used in the production of organic apples and pears to fight a bacterial disease called "fire blight." This serves as a good reminder to wash all your produce, organic or not. Rinse under running water to remove any residue, dirt, and bacteria, and use a scrub brush on produce with harder skins.

6. ALMONDS ARE PASTEURIZED

Along with milk, bottled juice, and canned goods, almonds are pasteurized in order to prevent foodborne illness outbreaks, and can be achieved by roasting, blanching, steam treating, or spraying with a Propylene Oxide Treatment (PPO). You should know that PPO is considered safe by the EPA, but is also sometimes added to engine oil or used to make mattress foam—something you probably didn't bargain for when you sat down for a nutty snack. If you want to avoid PPO, look for brands that say they've been "steam pasteurized" or dry roasted.

****If you ever need more weight loss tips, never hesitate to send me an email (michael@michaelmoodyfitness.com). I'm a personal trainer in Denver and I've been serving weight loss personal training clients since 2005.

Picture Credit: servingjoy.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/18/15 Michael Moody 8/18/15

8 Mindless Habits to Break if You Want to Lose Weight

We make over 200 food-related choices each day. Some choices are easier than others. What you should eat for breakfast may be a relatively simple decision, especially if you just rotate a few basic choices regularly. But other decisions are more challenging, like deliberating about whether or not to dip into the candy dish on your coworker's desk.

Many of our subconscious food choices can trigger unwanted weight gain or sabotage weight-loss efforts. How exactly did you decide how much popcorn to eat during movie night? Are you aware of the role your environment plays in your food selection?

Here are eight triggers that may impede weight loss – and how to avoid them before it's too late.

1. YOU KEEP FOOD ON YOUR KITCHEN COUNTER.

If your kitchen counter is cluttered with food, research shows you may weigh 8 to 29 pounds more than someone whose counter is clear, according to the book "Slim by Design" by Brian Wansink, director of the Cornell Food and Brand Lab. One of the most dangerous culprits? Visible breakfast cereal! Despite claims of containing whole grains and essential nutrients, people often overeat cereal because of its health halo claims.

Solution: Give your kitchen a makeover. Remove visible food from your countertops and replace it with a bowl of fruit. According to Wansink's research, people who have a bowl of fruit on their kitchen counter weigh an average of 7 pounds less than people who don't!

2. YOU KEEP SNACK FOOD IN CLEAR CONTAINERS.

You're more likely to eat the food you can see, so storing snack food in clear containers is a recipe for temptation – especially if the treats are at eye-level.

Solution: Out of sight, out of mind.Store high-calorie, high-fat and high-sugar snacks in opaque containers and keep them inside the pantry instead of on the counter. The Google office in New York tried this method – and it worked, reducing their caloric intake from candy by 9 percent in just one week, Fast Company reports.

3. YOU FINISH WHAT YOUR CHILD DOESN'T.

Children, up to age 5, are much better than adults at recognizing hunger and satiety cues, so they eat until they're full – and not more. If you regularly eat your meal and then dive into others' leftovers, you might gain weight from the little bites and nips that you didn't think would count.

Solution: Serve yourself a piece of what your child is eating and keep away from what's on his or her plate. Save the little one's leftovers for lunch the next day.

4. YOU HAVE A CANDY DISH ON YOUR DESK AT WORK.

Whether it's on your desk or the desk of a coworker, many people are within arm's reach of candy at work – 476 calories of it to be exact, according to Wansink. In fact, Wansink reports that people with a candy dish on their desk weigh 15.4 pounds more than people who don't.

Solution: Fill your candy dish on your desk with paperclips instead of sugary treats. If you want to eat something sweet at work, just BYOS (Bring Your Own Snack). Choose one that comes in an individual, portion-controlled size.

5. YOU'RE WATCHING AN ACTION MOVIE.

Health experts have never endorsed eating in front of the TV because it increases distraction, leading to mindless munchies. But research now shows that what you're watching can influence your eating habits, too. A study published in the Journal of the American Medical Association showed that people eat more when they're watching action-related TV than if they're turning into a less engrossing program.

Solution: During meals, turn off the tube and focus on conversation and the food in front of you. When families grab table time together, kids tend to eat more vegetables and fruits and less fried foods and sugary soft drinks. Set an example when you set the table to help you gain enjoyment and possibly even lose weight.

6. YOU USE OVERSIZED DINNER PLATES.

Studies show that the size of your dishes cues your consumption norm. If you use larger plates and bowls, you are more likely to serve yourself and consume more food – about 16 percent more! Research also shows that we eat over 90 percent of the food we serve ourselves, so over-serving can contribute to overeating.

Solution: Invest in smaller plates – and you may be able to treat yourself to a smaller pants size as well.

7. SUGARY DRINKS ARE AT EYE LEVEL.

We tend to buy more products that are stored at eye level at the supermarket and to grab items that meet our gaze when we open the refrigerator.

Solution: Keep a pitcher of water – not sugary drinks – at eye level in your fridge. Fill the pitcher with fresh cut fruit to make it even more appealing. All sodas and sugary drinks should stay on the supermarket shelf for good.

8. YOU EAT DIRECTLY FROM THE PACKAGE.

Whether it's popcorn, cereal, jerky or even grapes, eating directly from a food package distorts our sense of how much we're consuming and leads to portion distortion.

Solution: Pre-measure and pre-portion all snack foods and place them in single-serving bags to define and predetermine an amount that will help keep calories in check.

****If you ever need more weight loss tips, never hesitate to send me an email (michael@michaelmoodyfitness.com). I'm a personal trainer in Denver and I've been serving weight loss personal training clients since 2005.

Picture Credit: Enrique Silva Del Val

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/14/15 Michael Moody 8/14/15

An exercise scientist told us 4 big things people get wrong about working out and weight loss

When I first meet with a personal training client, half the battle is dispelling common misconceptions about weight loss and fitness. Recently, Business Insider posted this short interview with an exercise scientist who breaks down a few of these myths.

***********

When it comes down to it, the biggest reason many people start workout programs in the first place is to lose weight.

Over and over again we've seen that the benefits of exercise go well beyond fat loss, but that still seems to be what many people fixate on.

Since this mindset affects so many people, we asked exercise scientist Shawn Arent about some of the misconceptions associated with exercise and weight loss.

He had a lot of interesting things to say, particularly about the role that diet plays in the equation.

Here's what he told us:

"I think the biggest misconception is the term 'weight loss.' Really what we need to be focused on is 'fat loss.' And people confuse the two because they're concerned about the number on the scale. And the problem is — let’s say I put you on an exercise program, and you gain five pounds of muscle, and you lose five pounds of fat. According to the scale you had no weight loss. According to your body composition and your clothes you just made a 10-pound difference. So we need to be careful about weight loss vs. fat loss.

"Another one of the biggest misconceptions is that the way to lose weight is cardio. Yeah, cardio works to lose weight but so do a lot of other things in conjunction with that. So from a fat loss standpoint, cardio and resistance training work great! Even resistance training [such as weight lifting] by itself works well if you do it at an intensity sufficient enough.

"I think another misconception is … look — abs are built in the kitchen. You can do all the exercise you want, but … it’s really really hard to out-train a bad diet. And I’m not saying diet like you have to have major caloric restrictions. Just pay attention to what you’re eating, clean it up a bit, stop relying on the processed stuff and everything like that. Ultimately, if you’ve got your diet under control, and you combine it with exercise, you have a much better chance at significant fat loss.

"I think the other misconception is that people think there’s a quick fix. You didn’t get fat overnight, and you’re not going to get skinny overnight either. It’s just not the way it works ... It takes time to reverse the effects of gaining that weight.

"It’s an issue of burning more calories than you take in, to a great degree … when it comes to weight loss there’s no quick fix, and most of the quick fixes don’t work for a long time. You just re-gain the weight. So there’s really still no substitution for a healthy lifestyle and a progressive approach to get you in shape. "

Picture Credit: mensfitness.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/11/15 Michael Moody 8/11/15

3 Strategies to Bountifully Eat Your Way to Weight Loss

Guest Author: Ed O'Brien from Bountiful Eatery in Chicago

Everything has a foundation - a building, a road, a pool. Any crack weakens the overall structure. Is the physical foundation of “you” solid? I often notice that a person’s eating habits need the most patching. During my lectures, I commonly ask my audience “You are what you eat, right?” Usually, a few people will nod their head in agreement while others sit motionless. They probably wonder if I will tell them how poorly they’re eating and what they’re doing wrong. Ironically, I don’t want to challenge what they do or know. I just want them to reflect on their bodies and habits.

Now it's your turn. How is your eating? Are you up and down, all over the place, constant except on weekends? Use to be good - and now you’re too busy? You may want to consider the following:

The foundation of looking good and being healthy is eating. As a young adult, you can often eat anything, and your body’s metabolism will burn it off naturally. As you age, your metabolism slows down...and calories don’t burn off as quickly.

Also, no two people are the same. Two sisters can have entirely different metabolic rates and require different eating strategies. I suggest you observe your body’s physical sensitivity and emotional connection to food. Do you feel sluggish, fall asleep, or experience fits of anger from too much sugar? What other symptoms do you notice when eating other foods?

To be your best and look your best, you need to eat your best. You are what you eat - plain and simple. What are your options? In the US, we have forgotten that food is fuel for the body. Follow these steps to refuel your body the right way.

PAY ATTENTION TO YOUR BODY

If I ask you to watch what you eat, you may respond “I have no time”. You might be surprised if I told you that you do. All you need are moments of awareness throughout the day. Continue to eat as you do and pay attention to your symptoms. Only ate a granola bar for lunch? Do you find yourself yawning within an hour? Maybe you didn’t receive enough fuel or the balanced nutrition you need and should replace the granola bars with fresh hummus and veggies. The best part: You burn calories as you dip the veggies in the hummus. As the owner of a healthy restaurant Bountiful Eatery in Chicago, we only serve dishes with the most natural and wholesome ingredients like our homemade chipotle hummus dip with no sugars or additives.

PLANNING THE RIGHT FOODS

Think about your typical day. Are you rushed in the morning? Do you skip lunch? Is your first complete meal at 8 pm? We often lose focus of ourselves when caught up in the hustle and bustle of kids, work, commitments, activities, and stress. If you don’t plan, you‘re planning to fail.

Planning is imperative for any busy lifestyle. Can you take the time to make several meals in advance on the weekend? Can you afford to have food delivered to you? Should you sign up for a meal plan program where all the food arrives Monday - and you just eat it through the week?

Can you simply supplement your present meals with fresh-bought salads such as leafy greens (kale and spinach)? Nutritionally, kale is one of the best foods to eat, and it provides several minerals, vitamins, and fiber. At Bountiful Eatery, we use kale in juices, smoothies, soups, salads, and on pitas as an alternative to lettuce. Have you found a way to incorporate kale and other nutritional foods in your lifestyle?

I love nuts, dried fruit, and fresh fruit as part of my breakfast. Eggs or egg whites with fresh veggies and a pork substitute, such as turkey bacon, also gives me the protein and vitamin combination look for to start my day. Whatever you prefer, you should determine the healthy foods you enjoy the most and find a way to integrate them into your lifestyle.

At Bountiful Eatery, it’s easy for myself and my busy clients. We provide nutritional bowls for breakfast, lunch, and dinner. Our lunch and dinner bowls range from pesto to Latin. Most bowls have a base of beans-a great source of protein and fiber. We also add a blend of fresh veggies and herbs to create the desired taste. Typically, our busy clients order large batches to eat over the course of several days. This approach may be the best solution for you too!

CHOOSE WISELY

If you have a sweet tooth, grab an apple instead of cookies. You might also reduce the number of calories and carbs by replacing the wheat tortilla on a wrap with lettuce.

When choosing a soup, select a broth and or veggie base instead of cream. Broth based soups have fewer calories and less fat (like our vegan soups). Most veggies - once cooked and reduced, then blended - create a wonderful broth. They can be combined to make a wide array of healthy and tasty soups, which can be made in bulk and spread across several meals for the week.

A change of any size can be a drastic one, though. I suggest starting small. Remove one type of food from your diet (i.e. bread) and study your body’s changes for two weeks. How has your body changed? How do you feel? As you remove this food, try to incorporate a healthy alternative. Be mindful of your replacements, though. Replacing white or wheat bread with gluten free bread may not be the best answer (as commonly advertised). Gluten-free bread is also carb and calorie-heavy.

Overall, think about what is really holding you back from healthy eating. What healthy food strategies can you incorporate to meet your body’s needs as well as the pulls of your busy lifestyle? Without a doubt, the start of this process begins with your reflection and assessment of your life and body.

AUTHOR BIO:

Chicago native Ed O'Brien is a lecturer and owner of Bountiful Eatery. While residing everywhere from LA to NYC, he has shared his wit and wisdom, nutritional knowledge, healthy recipes with a grounded Midwest sensibility for nearly 10 years. Since being diagnosed with a gluten intolerance, Ed has dedicated his career providing nutritional alternatives at his restaurant Bountiful Eatery in Chicago while extensively teaching the foundation of healthy eating habits around the country. For more information, call (773-687-9811) or email him (bountifuleatery@gmail.com) directly.

****If you ever need more weight loss tips, never hesitate to send Michael an email (michael@michaelmoodyfitness.com). He is a personal trainer in Denver and has been serving weight loss personal training clients since 2005.

Picture Credit: stepaheadwellnesscenter.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/6/15 Michael Moody 8/6/15

Hidden Calorie Bombs: 9 Foods You Didn't Know are Secretly Fattening

Are you following every weight loss tip from your personal trainer in Denver and still can't lose your midsection? You may want to read this list of secretly fattening healthy foods. They may be the reason you haven't reached the weight loss success you desire.

*****9 Delicious Yet Calorically Malicious Foods

It's not always easy to spot them because there are some foods that house excess calories you can't see with the naked eye. You might love them, but you won't love how fattening they are. Fair warning: Eat these 9 foods with caution to avoid going up in size.

PECANS

These nuts are rich in polyunsaturated and monounsaturated fatty acids, which can be good for you—in moderation. For 100 grams, you get a whopping 740 calories. Needless to say, a small handful is more than enough.

BREADSTICKS

These are often offered at Italian restaurants—a little snack to tide you over until the main meal. Doesn't sound so little when you know they carry about 430 calories per 100 grams. Take it easy, you've got to save room for the tiramisu!

70% CACAO DARK CHOCOLATE

Everyone thinks white chocolate is the most calorie-dense in the family. Sorry to disappoint, but it's dark chocolate with 70% cacao or more that carries the most caloric weight, thanks (or no thanks) to the cacao butter it contains. Still, milk chocolate and white chocolate aren't far behind. Count about 560 calories for every 100 grams.

DRIED FRUITS

Dried apricots, prunes, cranberries, etc. are fantastic additions to yogurt, desserts, oatmeal and other recipes. The only downside is their high sugar content, which leads to a devastating 500 calories for every 100 grams.

POPCORN

Popcorn and movies are like bread and butter. Add to that a cozy seat, and you've got everything you need for pure relaxation. But make sure your eyes aren't bigger than your stomach, and go for the small. 100 grams of movie theater popcorn will set you back 440 calories (and probably a pretty penny as well).

SESAME SEEDS

Are you a fan of Asian cuisine? Stick to steamed dishes over fried, and don't overdo it on the sesame seeds. They might add a tasty crunch to your recipes, but they pack a calorie punch as well with about 645 calories for every 100 grams.

MUESLI

You might think you're being "good" by choosing muesli over sugary cereal varieties in the morning, but be sure to always check the nutrition label! Some bowls are packed with sugar and fats (from dried fruits and granola). 100 grams gets you to almost 400 calories, and that's not including milk.

CURRY

It's one of the most commonly used spices in the world and also one of the most calorific. 100 grams will easily throw 300 calories your way. Luckily, you only need a little bit to flavor your dishes.

CHEWING GUM

It's certainly tempting to pop a piece of gum after all your meals or coffee breaks, but you might rethink the habit and opt for Tic Tacs instead. With 100 grams of chewing gum, you absorb 374 calories. Turns out there is such a thing as excess freshness.

Picture Credit: marketwatch.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 8/4/15 Michael Moody 8/4/15

How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals

I truly believe that we shouldn't drink alcohol. "But a glass of red wine is heart-healthy!!!" Then, eat a bunch of grapes. With this being said, I still created a beer club 5 years ago. I'm honest with myself. I live in the midwest and every social event involves food and alcohol. As I tell my personal training clients in Denver, the key to success is creating boundaries based on your needs...not your wants. The moral of the story is that we should accept that we will often bend the rules of our physical lives and live imperfectly. This is a good article to keep in mind as you determine what you can get away with (like my Denver personal training clients).

*********

Alcohol and weight loss don’t mix well.

“When you consume alcohol, you practically shut down your body’s ability to burn fat,” says Marc Perry, founder and CEO of BuiltLean and top personal trainer in New York City. “At best, drinking alcohol will slow your progress, more likely, it may add more belly fat to your frame and negatively affect your sleep patterns.”

Yet, even despite all of these negative effects, Dr. Caroline Cederquist, a weight loss expert, creator of bistroMD and author of The MD Factor Diet, is confident that it can fit into a healthy diet, even if it’s your goal to burn fat and lose weight.

“Alcohol is really an extra in our diet,” she explains. “It’s not the essential proteins you need, or even, we’re finding that there are very important fats that you actually need. Alcohol is something that, once you’ve theoretically met all of your nutritional needs for the day, if there are some extra calories left over and you’ve been active, then you can enjoy some alcohol.”

Thinking of it as an “extra” is important, Cederquist says, otherwise, if it becomes a typical part of your daily routine —to an excessive extent— you run the risk of developing a fairly heavy alcohol intake without even really realizing it.

For women, moderate intake is five drinks per week and for men it’s ten. That’s five, five-ounce glasses of wine, five beers or five 1.5-ounce mixed drinks.

“Many of my patients will really feel that they’re drinking moderately because they drink a lot less than their friends,” Cederquist explains. “But they have two glasses every single night. They think that’s moderate, but [for women] it’s three times what’s moderate. Five versus 14—three times moderate is actually heavy.”

According to Cederquist, this is the number one mistake people make when it comes to alcohol consumption, especially in terms of fitting it into a healthy, balanced diet.

“It’s an overestimation of what’s considered moderate,” she said.

So, if you really enjoy that nightly glass of wine with dinner or cracking open a beer to relax with after work, how can you make sure it won’t hinder your weight loss goals or cause you to gain weight?

Cederquist says it’s about more than just calories.

“If you’re thinking, ‘Well I want to lose fat,’ keep in mind, I’ve had patients over the years who will restrict total caloric intake and they’ll eat 1,000 calories or 1,200 calories, including the alcohol—which you can imagine they’re eating very little food—but they’re saving 200 or 300 calories for alcohol, but they usually don’t lose weight,” she explains.

She says this is because the body is busy processing the alcohol as a toxin before it can actually start to do the work that’s required to mobilize fat from storage.

So most importantly, regularly maintaining a well-balanced, nutritious diet is the cornerstone of fitting alcohol in your diet in a healthy way.

After that, Cederquist's most important piece of advice is to first learn your habits and then enjoy yourself, in moderation of course.

“It really comes down to knowing ourselves,” she explains. “When I talk with my patients, like I remember one meeting just two weeks ago, I met this woman who said, ‘Every single week I make a promise to myself that I am not going to have any alcohol and then I break it every single week.’ But that leaves us feeling incapable and like we can’t keep a promise to ourselves—all the guilt, you know, it’s a loaded thing.”

Cederquist explains that for this particular patient, having one glass of wine almost always lead to having a second, which is fine, she just needed to recognize this habit and work with it.

“A lot of people are like that, one glass of wine is always two glasses of wine,” she said “So if we look at trying to stay moderate, the moderate intake of the five or less per week for women, say just for being healthy, if your one glass always is two, then decide that two days a week, or three at the most, is when you’re going to have wine.”

And if you’re wondering what types of drinks are considered "healthier" options, Cederquist said your best bet is to go with something pure, like a glass of wine or a bottle of beer versus a complex mixed drink, and to go with something you actually enjoy.

“I have patients who say, well I read that vodka doesn’t do X, Y or Z compared to wine so I have vodka,” she explained. “But they hate vodka. Then it’s like, why are you even having it? That’s silly.”

Instead, she said, since alcohol is more of a treat, make sure you’re going to enjoy your drink.

“Pick what you like,” Cederquist says. “And in terms of ‘healthier’ drinks, people can make a mixed drink where they’re throwing in whatever, kale or something, but that’s not going to make it healthy, nor is it going to make it taste good.”

Her only caveat; watch out for mixed drinks that are high in sugar.

“If you’re going to have a mixed drink and it’s very, very sweet, then realize a lot more calories are going to be hidden in it,” Cederquist said. "Many people will get the double whammy of that affecting blood sugar, and then also interacting with the effect of the alcohol so that they’ll get a spike in sugar and a drop later. That might make them hungrier, weak and shaky, disrupt sleep, all of that.”

Picture Credit: secondopinion-tv.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 7/27/15 Michael Moody 7/27/15

Weight Loss Watermelon Gazpacho

Too hot for soup? Not for this cold and refreshing watermelon gazpacho! When Sammy made this weight loss recipe two weeks ago I couldn't eat enough. After bragging about it to my personal training clients, I'm finally sharing it with you! Make it before it snows again!

INGREDIENTS:

-6 cups cubed seeded watermelon
-2 English (hothouse style) cucumbers, chopped
-2 red bell peppers, chopped
-1 onion, chopped
-1/2 jalapeno pepper, finely chopped
-1/4 cup lemon juice
-2 tablespoons olive oil
-3 tablespoons chopped fresh mint
-2 tablespoons minced fresh ginger
-3 tablespoons honey
-1/2 cup pineapple juice
-20 small mint leaves

DIRECTIONS:

Reserve 20 small pieces of watermelon for garnish. Working in batches, place the remaining watermelon, the cucumbers, red bell peppers, onion, jalapeno pepper, lemon juice, olive oil, 3 tablespoons of fresh mint, the ginger, honey, and pineapple juice into a blender, and blend for about 30 seconds per batch. The mixture should be well blended but retain some texture. Pour into a large pitcher or bowl, and refrigerate 1 hour. Serve in bowls, and garnish each bowl with a couple of chunks of the retained watermelon and 2 small mint leaves.

Picture Credit: Cookingstoned.tv

DENVER PERSONAL TRAINING STUDIO

Michael Moody 7/17/15 Michael Moody 7/17/15

5 Bizarre Side Effects Of Exercise

You expect your workout to come with a good amount of sweat, soreness, and B.O. Less expected is itchiness, the runs, and snot. But these bodily dysfunctions—and a slew of others—can be strange-but-normal side effects of exercise. Keep reading to find out if your weirdest and grossest workout woes make the list.

1. YOUR MUSCLE TWITCHES WHILE LIFTING

Why it happens: Those tiny spasms are called muscle fasciculations, says Christopher Minson, PhD, a professor of human physiology at the University of Oregon, and they're caused by an imbalance of electrolytes in your muscle fibers as they fatigue.

Your move: Hydrate before and during a workout. This helps maintain the equilibrium of electrolytes in your muscle cells, explains Minson. Cold water is best for most workouts, but if you're working out for longer than 30 minutes, grab a sports drink. These beverages offer potassium, sodium, and other electrolytes to replenish what your body lost through sweat.

If the twitch continues for days or disrupts your sleep, you should see a doctor. In rare cases, severe pain or a sustained twitch could be a sign of a tear or strain, says Michael J. Ryan, PhD, associate professor of exercise science at Fairmont State University. What's more, spasms that last a long time or occur on a regular basis may be a sign of kidney or thyroid dysfunction, fibromyalgia, or other neuromuscular disorders.

2. YOUR NOSE AND EYES RUN FASTER THAN YOU DO

Why it happens: Exercise dilates and constricts blood vessels in your sinuses, making your eyes and nose drip, says Minson.

Suffer from more than just a drip? If your nose mimics a hose spraying full blast, you may be allergic to exercise, says Ryan. It's called exercise-induced rhinitis, and its symptoms are very similar to seasonal allergies: runny nose, congestion, sneezing, or watery eyes. You'll notice that it usually occurs when you increase your workout's intensity, because your blood vessels are constricting more than normal, he says.

Your move: Exercising indoors will help you steer clear of irritants like pollens, car exhaust, which can flare up sinuses, says Minson. Using a nasal spray—particularly one containing secretion-decreasing ipratropium bromide—before your workout can also help.

3. YOUR SKIN ITCHES

Why it happens: Your heart pumps more blood to your working muscles—like your thighs while running or your chest while bench pressing—during exercise, filling millions of capillaries. "As the capillaries expand, they push outward, stimulating surrounding nerve cells, which in turn sends signals back to your brain," says Ryan. Your brain translates these signals as an itch.

Your move: The only thing you can do to lessen the itch is to maintain a workout routine. If you exercise regularly, your brain gets accustomed to the signals and starts to ignore them. But the longer the break you take, the more intense the itch will be when you return, says Ryan. If your itching comes with welts, hives, or a feeling of faintness, call your doctor. This could be a more serious case called exercise-induced urticaria.

4. YOUR STOMACH FEELS LIKE A BLOCK OF ICE

Why it happens: Your body isn't overly concerned about digestion when you work out—it's more worried about keeping your legs jogging or your biceps curling. "So it shifts a lot of your blood flow away from your stomach and intestines in order to supply more blood to the muscles for exercise," says Minson.

And those working muscles produce a lot of heat that's transferred to the skin, too, says Ryan. This warms up areas besides your stomach, which makes your belly feel colder in comparison, he says.

Your move: There's no work-around for this one: It's a natural and normal part of the exercise, and you don't need to sweat it, says Minson. However, if you feel nauseous, have a headache, are dizzy, lightheaded, feel cramping, chest pain, or have cold, clammy skin elsewhere, stop exercising until you see your doctor, says Ryan. Clammy skin can signal heart attack or heat exhaustion, so take it seriously.

5. YOUR HEAD STARTS SPINNING

Why it happens: Vertigo, a dizziness that can lead to fainting, can be caused by blood pooling in the legs when you're standing, being too hot, or stopping exercise abruptly, says Minson.

Unfortunately, the fitter you are, the more likely you are to experience it. That's because while exercise increases the size of the ventricles of the heart—a sign of good fitness—it can also reduce blood flow back to the heart during prolonged standing, Minson says. With less blood returning to the heart, less blood is being replenished with oxygen—and your brain isn't a huge fan of this. After a few minutes, you'll feel lightheaded. Dehydration and low blood sugar can contribute, too.

Your move: Keep moving after exercise or sit down. While this seems contradictory, both of these actions push blood back toward the heart. Minson explains. Flex and unflex your thigh and calf muscles to keep blood flowing, and stay hydrated, too, he says. You may only need to rest and drink some water but play it safe. "Let a medical professional tell you when you can return to physical activity," says Ryan. Vertigo isn't always a cause for medical attention, but it can be an early sign of a heart attack or stroke.

****Adapted from Prevention Magazine's article 8 Bizarre Side Effects Of Exercise

****If you ever need more fitness or weight loss tips, never hesitate to send me an email (michael@michaelmoodyfitness.com). I'm a personal trainer in Denver and I've been serving weight loss personal training clients since 2005.

Picture Credit: Snap Fitness

DENVER PERSONAL TRAINING STUDIO

Michael Moody 7/14/15 Michael Moody 7/14/15

Over 200 Tips on Weight Loss, Fitness, Stress Management, and More (My Ultimate Resource Guide of Links)!

Up to this point, you've been stuffed with endless health and fitness information from the internet, tv, and magazines. It's time to decipher between fact and fiction! Here is my master list of tips on how to lose weight, achieve peak fitness, cook healthy, minimize stress, and more. Considering the number of articles, I did my best to categorize them in an approachable way. Please share this list with anyone who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to save this link in a folder for future reference.

WEIGHT LOSS

-The Secret to Losing Nearly 27 lbs!
-Your 1 Month Weight Loss Plan
-7 Ways to Lose Weight After 50
-Will Eating at Night Really Make You Gain Weight?
-5 Non-Diet Ways to Trick Yourself into Losing Weight
-5 Summer Foods That Cause Bloating
-Determine Your Boundaries to Achieve Weight Loss
-Do This Every Day, and You May Lose 20 Pounds in 6 Months
-The Secret to Losing Weight
-How to Eat Healthy at the Airport

WHY YOU'RE NOT LOSING WEIGHT

-11 Diet Foods That Make You Fat
-2 Foods You Should Avoid During Weight Loss
-More Surprising Reasons You're Gaining Weight
-17 Meals That Will Erase Your Weight Loss
-2 Foods You Should Avoid During Weight Loss
-6 Diet Tricks That Are Actually Making You Gain Weight
-The Underlying Influence on Your Weight Loss Failures

WEIGHT LOSS RECIPES

-The Best Fish Nachos for Weight Loss!
-Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables
-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
-Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans
-Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes
-New Weight Loss Salads
-Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Slaw
-Weight Loss Recipe: Kena's Kale Smoothie
-Weight Loss Recipe: Island Mahi with Roasted Kale Chips
-Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner
-15 Minute Weight Loss Dinner from Trader Joes

HEALTHY FOOD CHOICES

-You Won't Believe What's in These Girl Scout Cookies!
-Save the Cow! Here is a List of Non Animal Protein Sources
-36 Ways to Fulfill Your Protein Needs While Losing Weight

FITNESS AND THE BODY

-10 Reasons You Should Never, Ever Wear Flip-Flops
-5 Things You Should Never Do Before You Work Out
-4 Simple Ways to Flatten Your Stomach
-What You Don't Know About Your Waistline
-End Your Lower Back Pain Today
-Exercise May Not Help You Lose Weight
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled
-Keep These Items in Your Gym Bag!

CREATING THE LIFE YOUR WANT

-Top 15 Travel Tips That You Need to Know
-Excerpt from the book Redefine Yourself: Define Your Purpose
-Your New Years Resolutions
-Your New Goals for a New Life in 2015
-Your Top 3 New Years Resolutions

Picture Credit: www.cbsnews.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 7/8/15 Michael Moody 7/8/15

7 Ways To Lose Weight After 50

While 50 may be the new 30, there are some physiological truths that can still make you look and feel like 50—especially when it comes to losing weight.

All those years of playing sports, sitting, walking up and down stairs, and moving in general take its toll on joints and muscles; you may notice they're a little stiffer and sorer than they were a few decades ago. Then, there's the issue of our ever-slowing metabolisms.

According to the American Council on Exercise, your resting metabolic rate (the ability to burn calories while doing nothing) decreases by about 1 to 2% percent per decade thanks to a decrease in the amount of muscle you carry around (muscle burns calories) and increased fat mass (which is metabolically inactive). To add insult to pudge-boosting injury, our diets often don't change enough to account for this metabolic slow-down, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they are—and how to work around them—it's easy to be successful at dropping pounds."

These 7 little tricks can help you lose weight and keep it off.

1. EMBRACE WEIGHT TRAINING.

If you find it tough to make it to the gym at all, let alone brave a weight room filled with buff, 20-somethings, here's a little motivation: Once you hit 50, you've got about 20% less muscle mass than you did when you were 20. And because muscle is so metabolically active, muscle loss equals a slower metabolism. That makes you much more likely to put on (and hold on to) extra pounds, says Durbin. "The good news is you can turn all of this around with a well structured weight training routine," he says. "That can increase your muscle mass and help you regain the ability to lose weight like you were able to 20 years ago," he says. (Note from Michael: Whether you hire myself or another personal trainer in Chicago to help you in the gym, absolutely share as much information as possible about your history in the gym and any discomfort or injuries that you have dealt with).

2. GET YOUR HORMONES CHECKED.

As we age, progesterone, testosterone, and other hormones decline, which sets the body up for storing instead of losing weight, says Jennifer Burns, NMD, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands, and other hormone levels checked—and then taking the appropriate steps to bring them back into balance—can go a long way toward helping people in their 50s lose weight," says Burns.

Tami Meraglia, MD, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days agrees, adding that she feels the hormone to focus on is testosterone—especially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and stubborn belly fat.

3. CHOOSE ACTIVITIES THAT ARE EASY ON THE JOINTS.

Janna Lowell, a Los Angeles-based personal trainer says she gets the best results among her 50-somethings when she has them do some cross-training in the pool. Tired joints can keep this population from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." (Check out this 10-minute water workout that blasts calories.) No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as is cycling, kayaking, yoga and dancing.

4. BUT DON'T SLACK AT THE GYM.

Just because your joints are a little achier than they used to be doesn't give you an excuse to phone in your workouts. Alex Allred, a former national and professional athlete turned personal trainer says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?' " says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time.

5. SEE A PHYSICAL THERAPIST.

The advice to consult your doctor before starting any new exercise regimen is great, and Samira Shuruk, an ACE-certified personal trainer suggests taking this advice a step further: Make an appointment with a physical therapist—particularly if an aching back, knee, or other body part has kept you from working out on a regular basis. "After 50, many people have sustained injuries and don't know what their activity options are," says Shuruk. "This makes it tough to exercise in ways we used to, and getting advice from a professional can truly help." Physical therapy can help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

6. OVERHAUL YOUR DIET.

Remember that metabolic slow-down? It can mean that you're burning about 250 fewer calories each day. If you continue to eat like you're in your 30s—and don't increase your exercise—you'll gain weight, plain and simple, says Katie Ferraro, RD, a dietitian and assistant clinical professor of nutrition at the University of California San Francisco School of Nursing. "To lose weight when you get older, you have to eat fewer calories," says Ferraro. Crowding out the junk food in your diet with loads of fruits, vegetables, and lean proteins can make cutting calories painless.

7. GET YOUR STRESS IN CHECK.

This decade can be prime time for stress, says Durbin. "The average 50-year-old has many more responsibilities than their younger peers. They're often in their prime income-generating years, which means extra responsibilities at work. They may also have kids who are going to college—a financial burden—or have aging parents who they're helping to care for." The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: schedule your workouts like they're doctor's appointments, says Durbin. Sticking to a consistent routine can not only help ease stress but also help people stay on track with their diets. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

Picture: © E+/Getty Images

DENVER PERSONAL TRAINING STUDIO

Michael Moody 7/6/15 Michael Moody 7/6/15

Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables

My personal training clients in Denver are always searching for simple and quick weight loss recipes (see more below). It is amazing how easy it is to create a gourmet meal within 15 minutes using the broiler (my new best friend). Try my newest personal trainer recipe!

CHILI CAJUN CHICKEN

1. Preheat the broiler on high heat.

2. Cut 1 lb of chicken breasts into 1-inch strips and dry. In a ziploc bag, toss 1/2 cup of almond flour, 3 tablespoons of cajun seasoning, 2 tablespoons of chili powder, 1/4 teaspoon of salt, 1/4 teaspoon of pepper, and 1 teaspoon of garlic powder and spread evenly on a plate.

3. Place each strip on the plate, flip until it is evenly coated, and place it on an oiled pan.

4. Cook the coated chicken in the broiler on high heat for 2 minutes and then switch the broiler heat to low for 5 minutes. Finally, switch the heat back to high for another 2 minutes or until the internal temperature reaches 170 (5-7 minutes).

5. Meanwhile, warm 1/4 teaspoon of minced garlic in 1 tablespoon of extra virgin olive oil in a saute pan on medium heat. Once the oil begins to smoke lightly, add a sliced small sweet onion and salt and pepper (to taste). Stir every minute until the onions are carmelized.

6. Finally, add a layer of sliced green peppers. Stir frequently until the green peppers are warm and slightly firm.

DENVER PERSONAL TRAINING STUDIO

Michael Moody 7/1/15 Michael Moody 7/1/15

4 Simple Ways to Flatten Your Stomach

Doesn't this guy look happy while performing a full situp? He won't be the next day when he feels pain in his lower back. Little does he know that every situp results in sheer force on the spine. Considering the amount of sitting he (and probably you) does each day, he is placing unnecessary stress on inflamed lower back muscles and disks.

Can you blame him for doing this exercise? Up to this point, you've probably also been trained to embrace the mighty situp as the best way to develop your abdominal core. We now know that it takes a multifaceted approach to see the weight loss or flat stomach you desire. Here is the perfect approach to achieving what you want while protecting your lower back. If you're still experiencing back discomfort or pain, you will need to read my article End Your Lower Back Pain Today before performing the exercises suggested below.

LOOK AT YOUR DIET

I've had personal training clients run marathons before changing their diet. Why are you willing to race around the world before giving up the food you love? Most likely, eating and drinking is a big part of your daily culture, and it's difficult to change this routine and mindset.

While I'll never advocate to live or eat perfectly, you should understand your body's sensitivity to different foods. You may not realize that a simple removal or substitution of a food item can minimize the bloatedness you notice around your waistline.

Most importantly, if you're not eating within the natural boundaries of your body type, you are storing extra calories and more in your belly. Read this carefully: You CAN achieve a flat stomach by simply changing your eating habits and living a basic, active lifestyle (think: walking most of the day and performing most activities on your fee). You don't need a personal trainer in Denver (I would still love to see you though!) or run marathons! Whether or not you're trying to lose weight, the basic formula is the same. The only difference is the number of calories. Read my weight loss article for specific suggestions.

CORRECT YOUR POSTURE

We want to activate our abdominal core any chance we get. With this in mind, focus on maintaining proper posture throughout the day. Just this simple resistance against gravity will help build the foundational strength of your core while looking confident and pain-free. Tip: Keep your shoulders and hips squared with your feet hip-width. Maintain a neutral spine by standing tall, keeping your shoulders back, and chest up.

PERFORM BASIC LEG MOVEMENTS, HOLDS, AND PLANKS

To achieve a flat stomach, you need a stable core...and it involves more than strengthening your abs. Your core is a complicated system of obliques, transverse abs, rectus abs, glutes, lower back muscles, hips, and more. There's no better way to activate and strengthen this system than by performing glute bridges, lunges, squats, holds, and planks. Each of these leg movements and positions is essential for daily living and necessary for long-term physical health. Perform 3 sets of 20 reps (or 30-second hold) for each exercise. Watch these videos to learn the proper form:

-Glute Bridge/Hip Thrusts
-Squats
-Bird Dogs
-Planks
-Forward Lunge (Use a light barbell or stick)

PERFORM CRUNCHES AND CHOPPERS

If you don't have any lower back inflammation or pain, you may be ready for crunches and choppers (rotational movements with weights or resistance). While situps my compromise the lower back, you can still perform another effective exercise for your transverse abs: the crunch. As long as you maintain a neutral spine and keep your chin up, you will protect your neck and spine.

Similar to the crunch, it is important that you maintain a neutral spine during a rotational exercise. The obliques play an integral part in this movement but can be easily strained or overused. Most personal training clients tend to use their arms instead of their hips during these movements. As a result, they don't fully integrate their abdominal core, and their lower back suffers. Throughout the complete exercise, maintain a neutral spine to avoid this discomfort.

Watch these videos to learn the perfect form for both exercises and then perform 3 sets of 20 reps for each:

-Crunches
-Chopper

DISCLAIMER: Michael Moody Fitness is not responsible or liable for any advice, course of treatment, diagnosis or any other information, personal training services or products that you obtain through this site. You are encouraged to consult with your doctor concerning this information contained on or through this website.

Picture: pixshark.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 6/29/15 Michael Moody 6/29/15

Will Eating at Night Really Make You Gain Weight?

Breakfast, lunch and dinner do the body good. But what about a late dinner, midnight snack and middle-of-the night munching?

Research consistently shows that people who eat late at night weigh more than those who eat all of their food earlier in the day. For example, people who eat most of their food at night have higher body mass indexes than people who eat earlier in the day, according to a 2007 study published in the International Journal of Obesity. And in one study published in The American Journal of Clinical Nutrition, participants who ate between 11 p.m. and 5 a.m. gained more weight than those who kept their mouth shut during those hours.

But what is it about nighttime that makes the fat pack on?

NOTHING GOOD HAPPENS AFTER 10 P.M

.

“Over the years, I have reviewed research that says that only the total caloric intake ingested over the day matters,” says board-certified bariatric physician Dr. Caroline Cederquist, author of "The MD Factor Diet." “I think this is the real crux of the issue. At midnight, people will rarely make chicken and salad. They will eat ice cream or chips, the high-fat or high-sugar foods that our bodies store so effectively as fat.”

In fact, in The American Journal of Clinical Nutrition study, nighttime eaters ate 12 percent more calories than those who ate only throughout the day. And in the International Journal of Obesity study, nighttime eaters participated in more binge-eating behaviors than those who didn’t eat after dinner.

Bingeing on high-sugar, high-fat foods causes you to go to bed with elevated blood sugar levels. At any time of day, these set the body up for subsequent sugar crashes and weight gain, with the body quickly storing excess sugar as fat, says Lori Zanini, a California-based registered dietitian and certified diabetes educator with HealthCare Partners medical group. But, since your body uses less sugar as fuel when you’re lying in bed as opposed to running around, potentially more sugar winds up in your fat cells when you eat those foods late at night.

THROWING OFF YOUR RHYTHM

Still, the problems with late-night eating extend far past what people choose to eat before bed.

Animal research from Northwestern University suggests that eating at night can lead to weight gain – even if you don’t eat excess calories. Researchers claim this is because eating at night can interfere with the body’s circadian rhythms.

For instance, insulin – the hormone responsible for getting the sugar in your blood to your body’s cells for fuel – runs along with your circadian clock. So at night (when your body thinks you should be asleep and fasting), your body’s cells become more resistant to the hormone, according to a 2013 animal study in Current Biology. That means that eating large nighttime meals can cause especially high blood-sugar levels and, over time, fat accumulation, insulin resistance and Type 2 diabetes.

What’s more, eating right before bed can disrupt your sleep to make next-day cravings a biological inevitability.

Eating, especially a large meal, late at night also increases your risk of heartburn. “Esophageal reflux commonly occurs when our stomachs are full and we lie down, allowing the stomach contents to reflux into the esophagus causing discomfort and affecting sleep,” Cederquist says.

She also notes that in patients who have metabolic dysfunction (common in overweight individuals) and eat high-carb meals before bed, blood-sugar levels nose-dive throughout the night. “This hypoglycemia wakes people right up from sleep and makes it hard to fall back to sleep after, disrupting normal sleep patterns,” she says.

After a bad night’s sleep, the body’s levels of appetite-triggering hormones increase, while hormones that blunt hunger drop, according to a 2013 study in The Proceedings of the National Academy of Sciences. Peoples' bodies become resistant to insulin’s effects, raising the risk of fat accumulation, obesity and Type 2 diabetes. Hence why one meta-analysis published in Sleep studying 634,511 people worldwide found that those who frequently miss out on sleep suffer from weight gain and obesity.

EAT RIGHT AT NIGHT

“I usually recommend individuals stop eating approximately 1.5 to 2 hours before going to bed to allow for digestion. Since we digest our food better when we are upright, this allows our body to truly rest and repair while we are sleeping in preparation for the next day,” Zanini says.

“Still, even if it’s late at night, if an individual is hungry, he or she should eat. It’s important to listen to our body’s hunger cues at all times,” she says. Going hungry will set you up for low blood sugar levels, intense cravings and binging once you finally do eat.

If that’s you, fight the urge to reach for high-fat, high-sugar goods and opt for a healthy protein-packed snack. “That way, the food will be much less likely to elevate blood sugar and then cause a rapid fall in the early morning hours,” Cederquist says. Zanini recommends reaching for almonds, low-fat cottage cheese and tomatoes, Greek yogurt with cinnamon or vegetables dipped in hummus or guacamole.

Copyright 2015 U.S. News & World Report

****If you ever need more weight loss tips, never hesitate to send me an email (michael@michaelmoodyfitness.com). I'm a personal trainer in Chicago and I've been serving weight loss personal training clients since 2005.

Picture: Womenshealthmag.com

DENVER PERSONAL TRAINING STUDIO

Michael Moody 6/26/15 Michael Moody 6/26/15

5 Non-Diet Ways to Trick Yourself into Losing Weight

CONVENIENT. ATTRACTIVE. NORMAL.

These three words (which are the basis for the even easier to remember acronym C.A.N.) may be the key to eating healthier without really trying, according to a new paper from Cornell University. The review of 112 studies concluded that eaters make good choices when healthy foods are visible and within reach; they’re displayed enticingly, and they’re set up as the most obvious choices compared to other food options. It just makes sense: When you place gorgeous pieces of fresh fruit in a pretty bowl on your counter, you’re more likely to take one than if they’re hidden away—especially if the chips or cookies are even easier to grab. Bottom line, make it handy to eat healthfully and you’ll follow through, no “diet” or willpower required.

In addition to remembering C.A.N., there are plenty of other research-backed strategies for not dieting, and still shedding pounds. Here, four more easy tactics you can adopt.

PLATE YOUR VEGGIES ARTISTICALLY

In a University of Oxford study, subjects in one group received salads arranged to resemble an artistic painting; a second group was provided with salads featuring vegetables lined up in neat rows, and salads in a third group were served in a typical piled-up fashion. While all the salads contained identical ingredients, dressing, and condiments, the artistic salad was rated the best by subjects, by a nearly 20 percent margin. In fact, people reported that they’d be willing to pay twice as much for the painting-like versions. The takeaway: We eat with our eyes as well as our stomachs, so if you’re trying to reach for healthy foods more often, put some effort into how you present them. (I think this study demonstrates one reason why Mason jar salads—and the myriad of photos of them on social media—have become so popular.)

NOSH BEFORE YOU SHOP

You’ve heard this one before, but it’s worth repeating: A 2013 study, also from Cornell University, found that skipping meals before heading to the supermarket is a surefire way to sabotage healthy shopping. Volunteers were asked to fast for five hours, then either given nothing to eat or crackers, and asked to make purchases at a simulated food market. The fasting group bought 18.6% more food—including a whopping 44.8% more calorie-packed items, like chips and ice cream—than the cracker eating crowd. In a follow-up study, researchers observed shoppers at an actual supermarket just after lunch and in the late afternoon. Compared to post-lunch shoppers, those who strolled the aisles in the late afternoon—when they were way more likely to be hungry—bought over a quarter fewer low-calorie foods like vegetables. To prevent hunger from keeping healthy food items out of your grocery cart, eat something to take the edge off pre-shopping. Stash a golf-ball sized portion of nuts or seeds in your bag, and try to finish them before you walk through the entrance of the supermarket.

SPEND A LITTLE TIME IN THE MORNING SUN

The timing, intensity, and length of your exposure to light during the day may significantly affect your weight. In a first-of-its-kind study, researchers at Northwestern University found that compared to people who got most of their light exposure later in the day, those who enjoyed even moderately bright light in the morning had significantly lower BMIs. In fact, the later the hour of light exposure, the higher a person’s BMI, and vice versa. The numbers held true independent of an individual’s exercise regime, calorie intake, sleep timing, and age. The powerful effect, researchers say, is due to how light influences our body’s circadian rhythms, which regulate metabolism and weight regulation. To keep those rhythms in sync and your weight in check, researchers advise getting 20 to 30 minutes of bright light exposure between 8:00 a.m. and noon. And no, you don’t have to be outdoors—a room brightened by natural sun (versus a room with no windows and only artificial light) will do.

DON’T DINE WHILE DISTRACTED

Bringing your lunch to work is a smart way to control your calories. But if you surf the Web while you eat, you may consume more than you would’ve if you’d focused on your meal, both during eating and later in the day. In a study published in the American Journal of Clinical Nutrition, people who played a computer game while lunching felt less full, snacked more, and had more trouble recalling what they had eaten than those who’d eaten without distractions. So, while it may feel weird to sit at your desk without checking email or doing anything but eating, that’s the best lunchtime strategy for your waistline. Bonus: You’ll actually enjoy your lunch.

****If you ever need more weight loss tips, never hesitate to send me an email (michael@michaelmoodyfitness.com). I'm a personal trainer in Denver, and I've been serving weight loss personal training clients since 2005.

Picture: Julia Khusainova

DENVER PERSONAL TRAINING STUDIO

Michael Moody 6/24/15 Michael Moody 6/24/15

6 Questions to Ask Yourself Before the Age of 45

I think there's a point in everyone's life where he or she asks, "What does my life mean?". You've worked in your career for several years. Maybe you've started a family, too. These things define you, but you still feel a little sense of unfulfillment. Why? Perhaps you haven't been asking yourself the right questions. Here is a list of 6 questions to ask yourself before age 45. Start making the most of your life before retirement is even thought at your dinner table.

1.) How have your fears and insecurities steered your life? How would your life be different if they didn't influence your behavior?

2.) How do you handle stress, and what's the effect on your physical, mental, and emotional health?

3.) Do you feel in control of your life? If not, why? How can you control the negative and destructive influences in your environment?

4.) Are you willing to accept the mistakes in your past?

5.) What's your purpose? What are you passionate about in your life? What's your mission statement?

6.) What's on your bucket list, and why haven't you been checking it off? What have you always wanted to be? What have you always wanted to accomplish? Where have you always wanted to travel? What have you always wanted to see?

*****I'm extremely thankful for the friends and personal training clients who have forced me to ask these questions over the last ten years as a personal trainer in Denver. I hope these questions prod you to start creating the life you want and achieve the happiness you deserve.

DENVER PERSONAL TRAINING STUDIO

Michael Moody 6/23/15 Michael Moody 6/23/15

Things To Do In Barcelona, Spain

Want more travel tips from a personal trainer in Denver? Here's a list of places to visit in Barcelona, Spain. I've also included suggestions from my clients. You should also check out Tripadvisor (http://www.tripadvisor.com/Attractions-g187497-Activities-Barcelona_Catalonia.html) for more ideas and reviews!

-Ciutadella Park: Beautiful fountain (pictured)!

-Las Ramblas: I suggest visiting this famous tree-lined street before dusk. Although I believe it’s safe, it isn’t well-lit and seems seedy after dark.

-Basilica of the Sagrada Familia tour: Book a slot beforehand. The line is incredibly long when purchasing a ticket on the same day.

-La Pedrera tour: Occasionally, they host live music on the rooftop! Definitely worth checking out!

-Picasso Museum tour: Europe’s best collection of Picasso paintings.

-Barcelona panoramic bus tour

-Museum of Catalan Art tour

-Gothic Quarter (Barri Gotic): Historic part of Barcelona.

-Beaches: This reminds me of the beaches in Rio (Brazil).

-Mercat de Sant Josep de la Boqueria (market): Buy fresh fruit and dried serrano ham!!!

-Park Guell: A must see…try to time it around sunset (check the website, though: the park has limited hours and you must purchase a ticket).

-Barcelona Pipa Club: (suggestion from a friend) Tucked in a corner of the Plaza Reial is the door to this somewhat secret jazz club. We rang a bell, walked up three flights of steps and were transported into something like an old black-and-white movie. We sat in the dimly lit lounge where we could still hear the concert in full swing a room away. Plaça Reial, 3.

-Montjuïc: It's an amazing view of the city from the top of this mountain and a cable car ride you can take up (you must purchase tickets).

-Restaurants: Tapas 24. I also recommend the Tapas Tour in Gracia (The Barcelona Taste - www.thebarcelonataste.com) and one of the high-end restaurants in the port (check Tripadvisor).

******Check out my self-improvement book Redefine Yourself: The Simple Guide to Happiness on Amazon!!!!!!

Personal Trainer Blog

Senior Fitness Personal Trainer Denver: Strength, Balance, and Independence After 60

How to Keep Weight Off During Summer: Denver Personal Trainer Tips

How to Build Willpower for Weight Loss and Fitness: A Denver Personal Trainer’s Guide

Best Hikes Near Denver by Difficulty: 5 Colorado Trails to Match Your Fitness Level

Why You’re Not Getting Results in the Gym: 9 Fixes From a Denver Personal Trainer

What Fast Food Does to Your Body: Weight, Heart, Gut, Energy and Blood Sugar

7 Healthy Habits of Fit People for Long-Term Fitness

Why Your Office Desk Is Destroying Your Posture and What To Do About It

9 Easy Ways to Drink More Water Every Day: Simple Hydration Tips That Support Energy, Appetite Control, and Better Health

16 Foods and Drinks to Cut Back on for Weight Loss and Better Health

How to Flatten Your Stomach Naturally: 17 Science-Backed Strategies for Less Bloating and Belly Fat

7 Simple, Science-Based Ways to Lose Weight Faster (That Actually Work)

The Best Hiking Conditioning Workouts for Colorado: Uphill Engine, Downhill Legs, and Altitude Readiness

How Denver’s Altitude Changes Your Workout: Heart Rate, Breathing, and Smarter Progression

Why Strength Training After Age 40 Is Essential for Muscle, Bone, and Long-Term Independence

The 7 Most Common Gym Injuries and How to Prevent Them With Smart Programming

How Much Does a Personal Trainer Cost in Denver? Real Pricing, Packages, and What You’re Paying For

Why Personal Training in LoHi Denver Gets Better Results Than Generic Gym Programs

The Worst Kids’ Menu Meals: High Calories, High Sodium, and Better Swaps

7 Fitness Myths Debunked: Fat, Exercise, Hydration, Aging and Red Wine

Lake Helene Winter Hike in RMNP: Bear Lake to Flattop and Fern Lake Trail Route Guide

Neutral Spine and Core Bracing: Posture Rules to Reduce Low Back Pain From Sitting and Standing

4 Things Your Doctor Actually Hates (and Why They Matter for Health)

24 Natural Anti-Aging Tips That Support Health, Skin, and Energy Over Time

Mount Parnassus (Winter 13er)

99 Ways to Redefine Yourself in 2026 and Build Better Habits

Jump-Start Weight Loss: First 9 Days of Your New Year Slim-Down Plan

Late Night Habits That Prevent Weight Loss: Sleep, Eating, Screens, and Weight Control Tips

Shoulder Pain With Full ROM: Rotator Cuff Tendinosis, Scapular Control, and the Low-Back Connection

Daily Habits to Prevent Weight Gain: Evidence-Based Tips From a Personal Trainer

DENVER PERSONAL TRAINING STUDIO

Michael Moody 6/19/15 Michael Moody 6/19/15

6 Diet Tricks That Are Actually Making You Gain Weight

It's summer, and you want to tighten up for the beach. You learned new weight loss tricks, and you're still gaining weight while meeting with a personal trainer in Denver. Why? You'll want to read this recent article from Prevention magazine. I've extracted the top 6 diet tricks you need to forget.

*******

We all (understandably!) want something quick, easy, and painless, but if the diet sounds too good to be true, it probably is. "As a society, we are always looking for a quick fix," says Vandana Sheth, RDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics. "Expecting results without a long-term lifestyle plan is unrealistic and destined for failure."

Despite your best intentions, these diet tricks might be sabotaging your hard work to lose weight.

1. SKIPPING MEALS

A new study may shed some light on why skipping meals can backfire: A group of mice was placed on a restricted diet; they ate all their food at one time, fasted the rest of the day, and initially lost weight. Another group was free to eat continuously throughout the day."When we started feeding the restricted diet group the same amount as the other group, they would still eat all the food within a couple hours," says Martha Belury, PhD, RD, the study's author and a nutrition professor at Ohio State University in Columbus. "They had already set themselves up for feasting and then fasting for up to 20 hours a day," not unlike some human behavior. The researchers also noticed physiological changes, including regained weight and an uptick in visceral fat (which surrounds internal organs in the abdominal area and has been linked to an increased risk for serious disease) because of a hormonal reaction to the restricted diet and the subsequent binge.

"Normally, you wake up in the morning and your liver pumps out a low amount of glucose. You have a meal, and insulin levels go up in response, and then your liver stops producing glucose because your organs have it from the food," she says. "In these mice, their livers couldn't stop." While we can't know for sure if human livers and fat would respond in the same way, skipping meals may set some people up for detrimental gorging later on."Most people assume that if you skip a meal you'll eat fewer calories for the whole day," says Angela Ginn-Meadow, RDN, CDE, a food and nutrition expert. "But going longer periods of time without any food puts you in a danger zone of being really hungry, and you can make poor choices or eat more than planned."

2. DRINKING DIET SODA

Cutting out calories from your soda habit seems like a smart move, but there's ever-growing evidence that drinking diet soda has no benefit whatsoever. In fact, a number of studies have found that diet soda consumption is linked with obesity, and the most recent research suggests a particular link with belly fat. There are a number of theories as to why this might be, but some experts believe that artificial sweeteners trick the body. "Diet soda causes conflict in the body; you get the perception of sweet taste without the energy that typically accompanies it," Sheth says. In other words, your body is primed to expect calories from the sweet taste, but then receives zero, sending you straight to the snack stash.Diet soda might also act as an unwarranted get-out-of-jail-free card for some people, Ginn-Meadow says. "If you said, 'I'm going to have a double cheeseburger with onion rings because I'm drinking a diet soda,' that's not helping you."

3. EATING FAT-FREE FOODS

An upsetting secret of fat-free and low-fat foods: manufacturers often up the sugar count to make up for the lack of fat-based flavor. "In some shelf-stable products such as fat-free cookies, you might end up with more sugar and almost the same calories as the regular version," Sheth says. In a recent study, people who ate low- or non-fat dairy actually ate more carbs throughout the day than people who stuck to whole-fat dairy. "Fat is satisfying," Ginn-Meadow says. "People aren't successful at maintaining low-fat diets because they're hungry." Just stick to the "good" fats: poly and monounsaturated ones in fish, olive oil, and avocado, to name a few.

4. TAKING "MIRACLE" PILLS

Yes, there are FDA-approved weight-loss pills to help you along a weight-loss journey, but that doesn't mean you sit back and enjoy the ride. It seems that people pop a diet pill and suddenly feel less pressure to hit the gym (according to one new study, this may be the result of how pills are marketed to us, but that's another story). "You need to learn skills that will allow you to be successful in the short- and long-term," Sheth says, and not rely on a pill to do the work for you. Also, if you read the drug information very carefully, you'll notice that they're meant to be taken in conjunction with exercise and a healthy-eating plan—so they're not magical after all.

5. COUNTING CALORIES

The total number of calories you take in might not be as important as the type of calories. Researchers argue this is because calories from simple carbs like sugar and white bread spike blood sugar levels, which in turn raise insulin. Then, the resulting crash leaves you searching for more carbs, reinforcing a pattern of overeating. People who count calories might also be tempted to avoid foods with more fat to cut calories, but we already know that going fat-free won't do you any favors (see above).However, there is good news: Counting calories can be a helpful tactic when eating at a restaurant. "When we dine out, meals are often very high in calories, so if you have a calorie budget, you won't get so overwhelmed," Ginn-Meadow says. A budget might mean deciding to consume 500 calories or less during a Friday night out with friends.

6. WEIGHING YOURSELF

While experts recommend checking your progress from time to time, becoming too obsessed with the number on the scale is a slippery slope. "I have clients who become easily disheartened by minimal changes when weighing themselves," Sheth says. You probably won't see enormous variations day to day—nor should you. A safe weight loss pace is about one to two pounds a week, so for some people, weekly weigh-ins might offer insight into whether they're on track. Just try not to compare your results to anyone else's. "You have to realize that you're an individual, and everybody loses weight differently," she says. "You're going at your own pace."