Fit & Healthy Buffalo- Fitness Success After 40

The secret behind the effectiveness of different diets, despite differing principles and guidelines, lies in a few core concepts that are common across all successful diet plans. These seven fundamental elements provided are found in all successful diets when weight loss and improved health is the goal. 1. Caloric Deficit At the heart of most diets is the principle of a caloric deficit. Whether it's a low-carb diet like Keto, a low-fat diet, or intermittent fasting, the underlying mechanism for weight loss is consuming fewer calories than the body expends. This deficit forces the body to use stored fat for energy, leading to weight loss. 2. Nutritional Balance Many effective diets emphasize a balance of nutrients. They promote a varied intake of essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals. For instance, Mediterranean and plant-based diets focus on whole foods, offering a rich array of nutrients essential for the body's overall

  Less than 1% of the formerly obese will maintain weight loss for more than a year, according to a study conducted in the UK in 2021. Specifically this broke down to just 1 man out of 210 and 1 woman out of 124. Does this mean that once fat we are all doomed to stay fat? Participants in the study were told to eat less and move more , a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough. Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss. Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients — in stark contrast to the UK study results! Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are

  How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele. No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix. However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today… The One-Two Punch For Fast Fat Loss.  This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts. First Punch:  This is the punch that requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha latte

  Picture this: You finally get home after a long day and your stomach is growling. So you tell yourself, “Time for a healthy, home-cooked meal!" But then you raid your fridge, cabinets, and pantry, and… Not a healthy option in sight. If this sounds familiar, you are NOT alone. And it doesn’t just happen with home-cooked meals. Without careful attention, other healthy habits can quickly fall off your radar, too. Like when your schedule gets a little out of control and you let a few workouts slide…  Or you end up staying up too late one night and spend the rest of the week trying to catch up on your sleep. We unintentionally create so many unnecessary obstacles that block us from reaching our goals! 👉 Good news: I’ve got a simple formula that will help you stop that from happening…  So you can take control of your environment — and get those results you’re working toward. All you have to do is come up with a “one-two action plan” that:

  A lot of us nowadays are doing something that doesn’t do us (or the world!) any favors. We play small. By that I mean, we hold ourselves back — and don’t go after the things we really want. In other words, we settle. When we do this, not only are we depriving ourselves — but we’re also depriving the world of our gifts and our potential!  Well, let’s make 2024 the year that stops! It’s time to THINK BIGGER. It’s time to step out of your comfort zone and go after the things that you truly want. And I’ve got some great news: it is absolutely possible to go after big goals in a way that’s HEALTHY, STRATEGIC, and (yes!) FUN.  Let me walk you through the process…  FIRST: Mark your goal You probably already have an idea or two in the back of your head of something you want to accomplish this year (or even over the next couple of years). And if you don’t, take some time to think about what would give your life more meaning, more purpose, and hel

 What if you woke up tomorrow and decided to give the day your VERY BEST? And by that I mean, you intentionally decide to give everything you do 100% of your attention, focus, and effort. And then you BRING IT. This isn’t something you can do EVERY day — because you’d burn out — but once in a while? It’s AMAZING. Here’s why: It helps you see what 100% of your effort looks and feels like It helps you pinpoint your priorities and what truly needs your full attention vs. what doesn’t It keeps you focused and in the moment  It helps you push the needle forward on what you’re capable of — no slacking allowed And it doesn’t have to be for an entire day! Even spending just an hour or two in “100%” mode a few times a week can yield HUGE results.  It can also help you level up because you’ll be able to easily recognize when you’re not operating at your absolute best. Another thing I love: you get to decide what your 100% looks like. Example

With holiday parties and gatherings quickly approaching, most of us are now thinking about looking our best while dressed in our finest. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix. However…I do have an extremely effective 2-step method for losing belly fat faster than ever, and I’d like to share it with you today so that you can utilize it to look and feel your best this holiday season. Look Your Best for the Holidays.  This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts. First:  This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL! When you stop to evaluate your diet, it may be shocking to find out how much

  It’s normal to exercise less this time of year. Most will blame this on all of the holiday activities that they have to take care of. The parties, the shopping, the baking, the wrapping… ( For a detailed action plan on how to Survive the holidays AND still lose weight.. read THIS ) While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve been just as busy in the past and you managed to keep your workouts consistent. So what is it? Why did you skip your workout? It’s because of stress. The stress is real this time of year. Obligations and expectations are coming at you from every angle, and somehow you are supposed to juggle it all with a smile on your face. It’s a setup for mismanaged stress to wreak havoc on your healthy routine. Mismanaged stress leads to overeating, overdrinking, headaches, weight gain, anxiety, fatigue and trouble sleeping. All of this overwhelm makes the idea of heading to the gym for a

  Getting fit and healthy can be a challenge for several complex reasons that go deeper than simply calories-in versus calories-out. What you associate with “pain” and “pleasure” may be blocking your fitness success. You’re avoiding the WRONG pain. We are programmed to avoid pain and to seek out pleasure. Unfortunately, this can block your fitness success if you view healthy diet and exercise as pain to be avoided. (Read Did You Forget as a reminder!) Do you cringe at the thought of exercise? Does the idea of eating healthy make you feel deprived? If so then you are associating exercise and diet with pain, and this is setting you up to fail over and over. The simple way to fix this is to focus on the negative impact that your current weight has on your health, self-esteem and lifestyle. Remind yourself that the pain of being out of shape is much greater than the pain of losing weight. Once you decide that the biggest pain to be avoided is the pain of being out

 The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks. Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are somehow transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories. Want to fight these holiday pounds? #1) Remember the Reason for the Season Sure, the holidays bring indulgent foods and drinks, but friends, gatherings, and family traditions aren’t only about food. Before a party remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you. Also, stay focused on your fat loss goals.