How Vitamin D is A Magic Bullet for Weight Loss

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You’re likely not getting enough vitamin D.
Ok, maybe you are but you might be surprised to discover you too have a vitamin D deficiency!

A simple blood test your doctor can order will determine your blood level of Vitamin D.

Vitamin D is pretty remarkable in the many ways it can affect your weight. Here are just a few of them:

  • Having enough vitamin D in your bloodstream allows your body to release more leptin, which is the hormone responsible for telling your brain “Hey! I’m full – stop eating!”. The less leptin your body is able to release the more likely you are to continue feeling hungry no matter how much you eat. It’s part of why overweight people eat well past the point when thinner people feel satisfied.
  • Dr. Sibley, MD, MPH, an assistant professor of medicine at the University of Minnesota says “Vitamin D deficiency is associated with obesity.”It isn’t understood if Vitamin D deficiencies can help cause obesity or if being obese can cause Vitamin D levels to plummet yet. That piece of the puzzle remains to be solved but there is no reason to not have your Vitamin D levels checked ASAP, especially as we enter the darkest months of the year for many of you.
  • Since Vitamin D is vital for calcium its important to note that people who are calcium deficient have been known to experience having as much as five times the synthase as those with adequate calcium levels. Synthase is a fatty acid enzyme that turns calories into stored fat so having up to five times this enzyme in your body means your body is much more likely to store fat no matter what you are eating.
  • It has been reported that higher levels of Vitamin D can support weight loss, especially abdominal fat.
  • How much Vitamin D you should be getting everyday is not something everyone agrees on.

    The Office of Dietary Supplements at the National Institutes of Health recommends getting 600 IU daily and it advises that “The safe upper limit for vitamin D is … 4,000 IU for healthy adults up to age 70.”

    Dr. Oz currently recommends 1000 IU daily intake of Vitamin D for best effects.

    It is important to do your own research and consult with your doctor about your individual needs before deciding on what daily dose of Vitamin D to supplement with.

    How to Lose Weight and Be Happier Everyday!

    People get caught up thinking they have to be perfect every minute of every day in order to lose weight, get fit and keep it off for good.

    This all or nothing thinking is a sure fire way to sabotage not just your weight but your happiness in life overall.

    Learning to stay focused on living moment by moment takes work and, for some, much more work than others. But it is <strong>always worth it</strong>. It always adds up to being more satisfied with your life, your body and your health.

    Because, really, do you want to do all this work to lose weight only to discover that all or nothing perfectionistic thinking is still causing you to be unhappy with your life?!?

    Yeah, I didn’t think so.

    I know a lot of you are afraid that if you don’t hold yourself to this high(est) standard of living you will just continue gaining weight instead of losing it. You’re afraid that allowing yourself to be human and make the occasional choice to have (and hopefully enjoy) that slice of cake or giant bowl of pasta at your favorite Italian restaurant will snowball into doing it everyday. You’re afraid you are not capable of learning how to eat what you want in a way that supports your health and weight loss goals.

    I’m here to tell you that <strong>you are wrong.</strong>

    In fact, research shows that allowing yourself the occasional ‘treat’ can be just the reward you need to keep going to your next weight loss goal milestone.

    We live in a world centered around food and learning how to navigate that world in such a way that you can enjoy a healthy, fit body while enjoying food that you love need to be joint goals for every one of you.

    So, the next time you find yourself obsessing about that Pumpkin Scone that is part of what makes Fall your favorite time of year, rather than chastise yourself for this or eat one and then punish yourself for days afterward, eat one.

    But don’t eat it in a hurried or shameful way. Don’t eat it in secret or while telling yourself how you’ve ‘blown the whole day’. No.

    Sit and eat it slowly.

    Savor every bite and every flavor component and truly be in the moment. Enjoy the moment completely.

    Without guilt or fear or shame or self-reprisals. Just enjoy the moment.

    And then, without fanfare or drama, simply go back to your weight loss eating program the next time you eat.

    That’s it. No fuss, no muss. Just allowing yourself the every now and then ‘treat’ and then getting back to it.

    Developing this habit of recognizing, acknowledging and savoring the foods that truly make life more special as infrequent and wonderful experiences will not only help you reach your weight loss goal faster but help you keep the weight off the rest of your life.

    5 Sure Fire Ways to Get Your Water in Daily

    Getting in your water each day is key to losing weight quickly and improving your health.

    NOT diet sodas or sugar-free lattes – actual water here friends. Yep, I’m talking about that stuff that falls from the sky and you try to tell yourself you can do without. You can’t – not if you want to enjoy lasting weight loss and regain a vital healthy lifestyle!

    Here are 5 tips for making water more appealing for those of you who fuss about drinking plain old water:

    1. Cut up and freeze small pieces of peeled lemons, limes, and/or oranges. Add these to your water bottle or glass of water and use in place of ice cubes. As an added bonus if you eat the fruit after finishing off the water you have just gotten in a little extra fruit as well.

    2. Add fresh lemon wedges and mint leaves for a refreshing change to plain water.

    2. If your a juice drinker start diluting your juice with water. Begin small with just a tablespoon of water replacing the juice and over the course of two weeks work your way up to half water and half juice in every glass. Not only will this increase your water intake it will halve the calories and sugar consumed.

    3. Try Hint Premium Essence Waters – they have no artificial sweeteners, no GMOs and are gluten free.

    4. If carbonated drinks are more your thing you can mix them with the Hint waters or add fresh or frozen fruit to plain seltzer water.

    5. Make a rule for yourself that you can not have that diet soda or cup of coffee until AFTER you drink an 8 ounce glass of water and hold yourself firmly to it. The more you enjoy these other beverages and stick to this rule the more water you’ll automatically get in each day.

    Training yourself to get your 8 glasses of water each day is a process. Some days you’ll be more successful than others; the trick is to never give up! Celebrate each new success and focus on adding more until you get to 8 glasses a day!

    Caffeine, Cortisone, and Weight Loss

    “When you drink too much coffee, the caffeine can increase stress levels which might lead to overeating. It can also promote insomnia, which might also lead to a higher consumption of calories. However, coffee contains other chemicals which stimulate the production of cortisone and adrenaline. These chemicals increase stress levels, and cortisone has been linked with an increase in abdomen fat, which causes more health concerns than fat in other areas.”

    Consuming “too much” caffeine can stimulate the production of cortisone.

    Because of the myriad factors that come into play with individuals “too much” is a label that can not be easily defined in a one size fits all amount. I’ve seen a few people who experience negative side effects of caffeine over-consumption from just one cup of coffee. A good rule of thumb is to check for side effect symptoms.

    According to the National Institutes of Health some of listed side effects of caffeine consumption are:

  • Increased heart rate
  • Anxiety
  • Depression
  • Sleep disturbances
  • Restlessness
  • Increased urination
  • All of these symptoms can both cause and be caused by an increase in cortisol levels.

    But what is cortisol and why would it affect weight loss?

    Cortisol is a stress hormone that many people now struggle with on a daily basis. According to Dr. David Katz, MD:

    Evidence does suggest that chronically high levels of cortisol may cause fat to accumulate around the middle and make weight more difficult to lose…

    In addition to caffeine raising cortisol levels which can both lead to weight gain and make losing existing weight extremely difficult you have to consider the other ingredients often included in your caffeine containing drinks.

    Energy drinks and soda are often packed sky high with sweeteners both ‘natural’ and ‘artificial’.

    Many coffee creamers contain partially hydrogenated oils as well.

    For weight loss it can be extremely beneficial to reduce the amount of caffeine containing beverages you consume. This is especially true if you are experiencing any of the side effects listed above.

    Remember that to reduce unpleasant caffeine withdrawal symptoms you will want to reduce your caffeine intake slowly over a period of one to two weeks.