Most people believe that to burn fat and loose weight they need to go on a diet and count calories - not true. Yes, you'll need to change a few habits, but you don't need a diet. You need to empower your body to work like the engine it is. That means living a little healthier - but without sucking all the joy out of the simple pleasures in life. After you've lost some weight, you'll find yourself more energetic and so much happier. And yes, you can even enjoy dessert.... more on that later.

First, learn the basic science behind what your body does with food, and what habits are causing your body to store fat. Learn how to empower your body, to be an engine that burns fat even while you're sleeping. So, how do you help your body burn fat to lose weight and feel great? Once you understand how your body works, it's easy to change a few habits - and the results will amaze you.

You'll lose weight, have more energy, and be less likely to develop chronic diseases like heart disease & diabetes. You'll also start feeling GREAT - less inflammation & pain, stronger immune system, have more confidence, be in a better mood, improve heart health, and sleep better, I mean.... who doesn't want ALL that?

Science: Your Body & Food

How does your body use food?

As you eat, your body breaks the food down into glucose, a form of sugar, and the body's primary source of energy. Once the food is liquified glucose, it moves into the bloodstream which causes a sharp increase in blood sugar levels - a blood sugar spike.

The insulin hormone is produced to help the body absorb the glucose out of the bloodstream and into our cells, mostly the muscles, fat cells, and liver. The glucose is either used as fuel for energy, or stored for later use. If it's never used, it becomes fat.

If your insulin hormone levels are balanced - they'll help keep your blood sugar levels steady without getting too high. To keep your insulin hormones balanced you need to maintain a healthy weight range, eat healthier, exercise, and drink enough water.

It's important to remember - if glucose isn't used as fuel for energy which is the fat burning mode, it becomes stored fat which leads to weight gain.

High blood sugar: eating too much food, or eating too much sugary & processed foods. The result is there's either not enough insulin or your body doesn't respond to insulin very well and glucose stays in the bloodstream. This can cause damage to organs or become life threatening.

Low blood sugar: skipping meals or not eating enough complex carbohydrates. The result is the body wants food so the stress hormones cortisol and adrenaline are released creating hunger cravings for sugary comfort foods which causes light-headed dizziness and can lead to weight gain.

Unhealthy Eating Habits

The following unhealthy eating habits will cause your body to store fat, gain weight, and develop other health problems.

What You Eat

Skipping breakfast, the most important meal. Not eating enough protein, fiber, whole foods, and healthy fats. Not drinking enough water. Too much sugar & processed foods. High sugar, chemical drinks. Too much alcohol - it's best to avoid alcohol or limit it to 1 night/week. Toxic ingredients in pre-made, processed foods.

A highly restrictive diet with very few calories is detrimental to overall health. You will lose some weight at first, but then your body goes into protection mode. That's when your body eats up fat AND muscle for fuel/energy - and you need that muscle to burn fat.

How & When You Eat

Eating carbs first at meals or eating junky snacks. Eating later in the evening. Large portions. Eating too fast. Not consistent with the times you eat. Snacking too much. Binge eating. Eating too much while watching TV.

• Eating carbs first - starting your meal with sugary carb foods like bread or chips & salsa causes a huge blood sugar spike. Too much glucose (sugar) in the bloodstream causes both high insulin & blood sugar.

• Eating later in the evening - your body has day & night (light & dark) cycles called your circadian rhythm. Your body likes consistency and performs processes at certain times depending on your sleep/wake cycles. Example: 11 pm bedtime, 7-7:30 wake up. Eating a later dinner or snack disturbs your rhythm and can cause weight gain.

  • Night rhythm - your body starts to wind down mid-evening and produces the sleep hormone melatonin. At the same time it lowers insulin production to prepare for sleeping. In addition, your metabolism & digestion slows down significantly. These 3 facts point to trouble if you eat later.

  • Insulin at night - since your body doesn't respond to insulin very well at night - whatever you eat ends up hanging around as glucose in the bloodstream. That means your insulin & blood sugar levels stay high resulting in fat storage.

• Eating big meals for dinner - big meals cause a big blood sugar spike and take longer to digest, so it's similar to eating late. Your body's engine won't be able to perform well, and your night rhythm processes are disrupted. This means fat storage and possibly other health issues like high blood pressure, heart disease, and diabetes.

Stress

Chronic stress from work, marriage/relationships, and finances are the biggest contributors to daily stress. Chronic stress often triggers stress-eating with high fat & sugary foods. Also, a stressed person produces more cortisol - the stress hormone which tells your body to store belly fat.

It's your body's way of protecting itself - almost as if a famine is coming - so it stores fat to be used as energy for everyday life activities. However, If the energy (glucose) is never used, the stored fat remains.... as fat.

Men vs Women

Men typically loose weight easier than women because they have more muscle mass - it's true, muscle burns fat. As you age past 30, you begin loosing 3-8% of muscle mass every decade. By age 50, you lose at the rate of 5-10%. Menopausal women have it even worse and can loose up to 10% of muscle during their 7 +/- years in menopause phase. Hint: you need to build muscle to replace what you're losing.

Health Conditions

Overweight - The more weight you carry, generally the more calories you burn when you're active and at rest. This means if you cut 300-400 calories, you can start losing weight quickly. After you've lost some weight, your body starts to think it's going into a food deficit and will want to store fat instead. Now's the time to change some habits to keep you in fat burning mode.

Genetics - Everyone's body is slightly different including slower metabolism rates. Take it from me, I inherited those genes. Plus, being a woman in the menopause phase - it took a little more effort to lose the weight gain from stress & lack of sleep, and continue to gain muscle mass.

Leptin - Leptin is a hormone that tells you: I'm full, stop eating. However, if you consistently push past feeling full so you can eat more - you get to a point where you don't notice leptin's signals of being full, which can lead to obesity.

Other Health Conditions - If you have an eating disorder, or any other health condition (diagnosed or undiagnosed), and/or you're taking prescription medication - you may have trouble losing weight, so please talk to your doctor.

Hormones

If your hormones are not balanced - too high or too low, you'll have a very difficult time losing weight. For example, if insulin is high you won't be able to burn fat. Unbalanced hormones cause fat storage, slow metabolism, low energy, mood swings, and increased appetite.

Some of the more common hormone imbalances that also happen to cause weight gain are: slow metabolism (under active thyroid), stress (high cortisol), male testosterone, insulin, and menopause (low estrogen).

Gut Health

If your gut health (digestive system) is poor - you'll have a very difficult time losing weight. Unbalanced gut bacteria causes fat storage, slow metabolism, sugar cravings, and inflammation.

Your body also won't respond as well to insulin - meaning it's not getting all the glucose out of your bloodstream - leading to high insulin & blood sugar.

Exercise

The lack of exercise and being generally inactive is one leading cause of heart disease, obesity, and diabetes. Your metabolism slows, inflammation & joint pain increases, energy is reduced, and hormones become imbalanced.

You'll also lose muscle mass more quickly which means your body won't burn fat or the calories you eat. Your cognitive functions will decline as well as your immune system. And believe it or not - it also affects your mood.

Sleep Pattern

Here's a surprising fact: the hungry hormone ghrelin is produced when you don't get good sleep. Ghrelin - like hungry little gremlins want food. So if you're tired, you're more likely to eat more than a well rested person.

If you're not getting good deep sleep (stage 3 of sleep) and REM sleep (stage 4) - your body won't get repaired or regrown and you won't burn much fat.

It matters just as much WHEN and HOW you eat, as it does WHAT you eat. FYI: if you're just starting out, it's a huge help to know your true eating habits. So, Thursday thru Sunday, track what you eat, how much, and when. Also, establish your day & night circadian rhythm - example: 11:00 pm bedtime, 7:00-7:30 am wake up which gives you the recommended amount of sleep, 8 to 8.5 hours. Intermittent fast example: 15 hour fast, 9 hour eating window.

Work with your body's 24 hour circadian rhythm for sleep/wake & fasting cycles to improve hormone release to burn fat, work well with insulin and keep insulin levels balanced, avoid blood sugar spikes, and break down fat even while you're sleeping.

Eating habits are the first goal. The second goal is exercise, even if it's just walking at first. This combo will get you on the right track to empower your body's engine to perform as it should, and stay in fat burning mode.

What habits boost weight loss?

• Eating Habits

• Exercise

• Sleep

• Stress

• Gut Health

• Hormones

• Health Conditions

• Vacations - what?

Intermittent Fasting

Did you know this practice was used to treat epilepsy and other illnesses about 100 years ago? Start fasting slowly so you don't feel light headed from low blood sugar. Start with 12 hours, and work up to 15-16 hours. There's various fasting methods, but I think this one is easier: 15:9 = fast for 15 hours from 7pm-10am and eat for 9 hours from 10am-7pm. Another recommended method is 16:8.

The benefits of fasting for 15 hours - insulin levels go down, hormones get balanced, joint stiffness & inflammation goes down, and your belly starts to lose fat. Longer fasts produce more benefits, so I'll throw in a 17 hour fast 1x/week. Fasting for 17 hours also improves the metabolism's ability to use fat for energy, boosts control of blood sugars, improves heart health, and repairs cells.

Hydration

After waking up - drink 1.5 cups of filtered water in 20 minutes. It cleans the digestive system & flushes toxins, boosts metabolism, improves digestion & immune system, and helps weight loss. If you'll be exercising - drink 2 cups of water first.

Drink 8-12 cups of filtered water/day depending on body weight. If you sweat a lot = drink more water. For flavor: add lemon & orange slices, or strawberry & mint, or cucumber. Substitute 1-2 cups of water for green tea during the week - it's a great antioxidant, reduces inflammation, and may help with fat burning.

Morning Routine

Wake Up & Hydrate - Drinking water first thing in the morning helps get your metabolism going. Plus you haven't had water for 12 hours.

Brisk Walk - Within 30 minutes of waking, take a 20-25 brisk walk - this get's your muscles working and your heart rate up. You'll get max fat burning in a "fasted" state (empty stomach). Sunlight also helps your circadian rhythm. Can't go outside, then turn on a YouTube walking/exercise video.

Hormones to Burn Fat - When you wake up, growth hormone levels are higher which burns more fat & builds muscle. Cortisol is also higher so exercise helps lower it. And since you haven't eaten for awhile, your body uses fat stores for energy. I call that a triple SCORE!

FYI: You can switch your main workout to first thing in the morning, and do a 20-25 minute brisk walk right before lunch.

Evening Routine

Before Leaving the Office - write a bullet list of unfinished tasks from today and new tasks for tomorrow. This will help your mind stop whizzing around with stuff you forgot.

No More Water - to minimize the number of times you need to disrupt your sleep for bathroom breaks, stop drinking fluids by 6 pm if bedtime is at 11 pm.

No Eating Before Bed - Don't eat 3-4 hours before bed. If you eat dinner at 6:30 instead of a small snack - the 4 hour rule is best.

No Strenuous Exercise - If your main workout is after work and you put in moderate to intense effort - make sure you're done 3-4 hours before bedtime. You need this time to calm everything down since your body is naturally moving into it's night-time rhythm and preparing you for sleep.

Blue Light Electronics - No electronics at least 1 hour before bedtime. See below: REM Sleep & Fat Burning.

Hot Shower - Talk about a great way to help you relax. Take a hot shower at night. Showering at night also makes your morning less hectic.

Burn Fat & Build Muscle

To help burn fat & build/maintain muscle - this is how you need to proportion your plate. I don't use exact measurements, and instead I cut the small plate into 2 halves.

• Top 1/2 - 30% lean protein, 20% healthy fats, to include the olive oil, coconut oil, or avocado oil I cook my food in.

• Bottom 1/2 - 50% complex carbs. High fiber veggies should be about 2/3 and 1/3 high fiber fruits, whole grains, legumes or sweet potatoes for energy.

FYI: These recommendations are for people who do moderate to some intense exercise/activities. For elite & professional athletes, you'll need to increase your protein & complex carbohydrates.

See which foods down below help burn fat: Burn Fat & Build Muscle.

Read Ingredient Labels

• Don't believe the marketing hype on food labels promising heart healthy, protein healthy, or no sugar snack. Read the ingredient label. The ingredient list should be fairly short. Long lists with a bunch of scientific mumbo-jumbo = run for your life. Seriously, children & adults have ended up with cancer & debilitating illnesses.

• Choose Low Fat & Low Carbohydrates - since you're already eating healthy fats & carbs. If it's a cereal - I like at least 4 grams fiber and no more than 8-10 grams of sugar. If you see 30 grams of carbohydrates - that's getting pretty high. Carb recommendations are based on weight, exercise, age, and gender. For weight loss, stick with more fruits & veggie complex carbs. Simple carbs are basically sugar.

• Avoid High Sugar Foods - even dried fruit, jams, and yogurt with fruit. Eliminate artificial sugar - words ending in "OSE" like fructose & sucralose. Also saccharin, aspartame, and acesulfame potassium. Eliminate refined carbs like pasta, crackers, white bread & rice.

• Eliminate Rancid Oils - seed oils, canola & vegetable oil, chips, margarine, and frozen snacks. Eliminate ingredients with dyes, energy drinks, protein bars. Don't believe me - read the ingredients - seen link below the next paragraph.

• Eliminate Processed Meats - bacon, sausage, fast food burgers, packaged deli meats, smoked meat, and frozen patties are all loaded with chemicals, industrial products, and harmful preservatives. Avoid pre-made processed foods: condiments like salad dressing & mayonnaise, sauces like BBQ & Chinese, most cereals, packaged food like boxed or frozen dinners. AVOID toxins. Toxic Ingredients, Don't Buy Dirty.

Circadian Rhythm = example: 11:00 pm bedtime, 7-7:30 am wake up. Fasting = example: 15:9 is fasting 15 hours & eating over 9 hours.

Meal Strategy

Breakfast & lunch are larger meals, with smaller portions for snack & dinner. Most of your complex carbs should be for breakfast & lunch, with very little for dinner & snack.

Breakfast Meal - Breakfast at 10 am. During the weekdays, I need quick & healthy - so it's a bowl of oats & granola, sliced almonds or other nuts, blueberries or blackberries, flaxseeds & chia seeds, about 22 grams of whey isolate protein powder, and unsweetened almond milk. It's got protein, fiber, complex carbs, and healthy fats. Remember - since you haven't eaten all night, breakfast goes into your bloodstream quickly, so avoid sugary foods & big sugar spikes.

FYI: soak chia seeds in water or milk for 15 minutes - they expand by 10 times and could cause stomach issues if you eat them without enough fluids in your belly.

Lunch - Lunch at 1 pm. Stick to 30% protein, plant or animal, 20% healthy fats which includes the healthy oils you cook with, and 50% complex carbs with at least 2/3 being high fiber vegetables, and the rest high fiber fruits, whole grains, legumes, or sweet potatoes.

Dinner - Dinner at 4 pm. During weekdays, I eat a small salad with spinach & dark leafy green, avocado, vegetables and protein. My healthy fat is olive oil in a homemade dressing and 1/3 avocado. Or, repeat the 30/20/50 ratio, but smaller portions for dinner. FYI: if you need to, switch dinner & snack times.

Snack - Snack at 6:30 pm. Have 1 cup of protein cheesecake or chocolate mousse with about 17 grams of protein, a healthy fat, a little fruit fiber or oats, and a substitute sugar to slightly sweeten. Try 1/2 slice sourdough bread with unsweet peanut or almond butter with no added sugars, oil, or Palm oils. Sourdough has a low glycemic load. Or, 1 cup of 2% fat Fage yogurt with fruit, drizzled with agave or several drops of stevia.

Dessert - If you really want a real dessert, once/week is fine. Here's the BUT.... eat your veggies, protein, and healthy fats first and use the dessert as your carb. Psst: if you do indulge in a "real" dessert - amp up the walking or chore time afterwards to burn it off. The best option - have a snack that tastes like dessert.

Protein, fiber, complex carbs, healthy fats, etc. are listed below: Foods that Burn Fat.

Eating Strategy

• Portions - For breakfast, use a breakfast bowl or small dinner plate. For lunch & dinner, use the smaller 9 inch dinner plate. Breakfast & lunch are the biggest meals. Portions should decrease later in the day. A snack is ok too.

• Eat Carbs Last - Eat your vegetables first, then protein, and complex carbs last. This releases glucose a little bit at a time into your bloodstream so you don't have big sugar spikes. Eating veggies & protein first also helps you feel full more quickly. Aging adults - you may not be producing as much insulin. If you're following the habits to burn fat but aren't losing weight, then check your portions and lower your carb intake.

• Get Enough Protein - Studies have shown it's easier to lose weight if you eat enough protein/meal. Protein also helps keep weight off. Personally, I eat about 30 grams for the 3 main meals, and about 15 grams for my snack. Protein requirements depend on gender, age, and weight and activity level. Higher protein intake/day is linked to higher metabolism, improved fat loss, and building/maintaining muscle mass.

• Eat Meals on Schedule - Based on 11 pm bed, 7-7:30 wake and fasting 15:9. Eat at 10 am, 1 pm, 4 pm dinner, 6-6:30 snack. Or, switch dinner/snack time if needed. Eat within 30 minutes of the same time every day. A study comparing dinner at 6:00 and 10:00 pm. The 6 pm crowd lost 10% more fat and had 15-20 points less blood sugar. The late crowd had 30-50% higher stress cortisol. Eating late prevents your body from burning fat, especially belly fat, because insulin, blood sugar, and cortisol all remain high.

• Eat foods that help stop muscles from breaking down, see below: Foods that Burn Fat & Build Muscle.

• Coffee - 1 cup of coffee is ok after breakfast. Use cow milk, unsweetened almond or coconut milk, and if needed use substitute sugar like stevia. No oat milk, it's starchy. No coffee after lunch. Green tea is OK until 3 pm if bedtime is 11 pm.

• Substitute Sugar - Get sugars with a low glycemic load, meaning they only raise blood sugar by very little: stevia, xylitol, agave (in moderation), monk fruit. Sugars that increase blood sugar moderately = raw unfiltered honey (but don't heat it) and maple syrup.

• Still Hungry - Eat a salad with dark greens with lunch & dinner if you're still hungry. Gradually decrease the amount of food you eat to healthy portions.

• Big Meals - For special occasions like Thanksgiving you'll likely eat more.... splurge a little as long as you can keep your pants zipped up! Two hints: Add 1 tablespoon apple cider vinegar to 1 cup of water & drink about 30 minutes before the meal to reduce sugar spikes.

  After 6:30 snack/dinner - within 30 minutes after eating, walk for 15-20 minutes to fire up the muscles - use glucose for energy instead of for fat storage. Walk, dance, vacuum, or mow the lawn. The longer you move, the more it helps.

• Weight Loss Plateau - If you stop losing weight for 1-2 weeks, then lower your calorie intake. Review the habits to see what's causing it: eating, exercise, sleep, stress, hormones, gut health, health conditions, and vacations.

The "What" and "When" to Eat

Mini-Workouts

First , let's remember a scientific fact: the more you move, the more your body is able to respond to insulin and use glucose for energy. It also raises your metabolism (fat burning mode) even while resting. Set up an exercise schedule - and be consistent, stick to the same times 5 days/week.

Make it a priority for your health and quality of life. If your job is sitting all day - it's crucial for you to move your body often. Your main push should be - before breakfast, before lunch, and after your last meal in the evening. Once your body realizes that you're the BOSS and starts cooperating - you'll feel stronger, healthier, and happier. You'll actually start wanting & needing the benefits that exercise provides. FYI: exercise, yoga, and walking are big stress reducers.

A brisk walk for your 2 mini-workouts for 20-25 minutes is perfect. All these Health & Travel blogs get written while I'm sitting somewhere, so I practice what I preach. However, my second mini-workout in the evening is 1 hour long because it includes some household chores. I like getting the chores done so my weekends are all for me.... except for grocery shopping.

My weekends include volunteer work at horse therapy ranches and whatever other fun activities I've planned - so not much "sit" time. Helpful walking tips: Walk to Live Your Best Life.

FYI: If your job keeps you moving throughout the day - plan a main workout and 10-20 minutes of walking or doing chores after your last meal of the day.

Main Workout

Your exercise focus: strength training, HIIT cardio (high intensity interval training), yoga, and walking. Plan your main workout for 30-40 minutes + cool down stretch.

Yoga benefits: in addition to using the primary muscles, you also use the secondary muscles which support the primary ones. After doing yoga for 6 months, I noticed improvements in my overall strength, and big gains in balance, flexibility, and mobility.

I also like kickboxing for some fun & variety. Strength training can be weight lifting or resistance training, and you can substitute some outdoor activities. Example: on leg day you can hike uphill for 30 minutes. Bicycling could be a cardio workout, switching between high & low intensity for a HIIT workout. Check out: Build Muscle to Stay Youthful.

• Do 2-3 strength, 1-2 HIIT, 1 yoga for 30-40 minutes, 5 days/week

• Do 4-5 morning or lunch-time brisk walks + 5 evening brisk walks for 20-25 minutes/week

• Do a few fun activities on the weekends. Don't forget to throw in some relaxing down time too.

Other Activity

The weekends are a time to recover from the hectic week and restore your mind & body. Fun outdoor activities are a great way to reduce stress, boost happy hormones, and keep your body's engine purring. Even mowing the yard & gardening are activities that keep you in fat burning mode. The outdoors is healthier than a gym, and it's everywhere you go offering a ton of variety. Helpful info: What's Healthier than a Gym? So what are you waiting for? Go have fun.

Exercise Tips

• Muscle Burns Fat - Those who exercise and maintain muscle mass burn more calories & fat even when they're resting than people who don't exercise and have less muscle.

• Over Training - professional & elite athletes push themselves hard, and consistently for years. What they accomplish is outright amazing, however, the constant strenuous demands on the body put it in chronic stress mode - producing harmful cortisol. Also, they don't give their bodies adequate time to recover & repair, which is also harmful to the heart, muscles, kidneys, joints, etc. which causes serious deterioration over time.

• Inactivity or Not Enough Exercise - causes so many serious and life threatening diseases, including loss of muscle mass. It's a sure way to end up dependent on a wheelchair to get around. If you absolute don't want to exercise, at least do this: Stretching for Mobility & No Pain.

• No Strenuous Exercise Before Bed - don't exercise above moderately 3 hours before bed. It raises body temperature, heart rate, and hormone production. It can also disrupt your circadian rhythm and prevent you from getting good sleep.

I never knew how much the lack of sleep affects your weight. It's important to know what happens during sleep, and how we can get better quality sleep. The best fat burning happens if you get 8 - 8.5 hours of sleep, and going to bed & waking at the same time - within your circadian rhythm. Studies show that changes in sleep/wake times even by 90 minutes increases fat storage. It's proven that those who sleep less than 7 hours gain weight, and chronic lack of sleep leads to obesity.

I can personally testify that lack of good sleep - especially deep restorative sleep (stage 3) and REM sleep (stage 4) causes weight gain. Twelve years of chronic stress caused years of poor sleep, and while no other factors changed, my weight continued to climb. All my attempts to lose it failed. It took me 2.5 years after quitting my highly stress job to restore my entire being from stress. Meanwhile, I also slowly regained good sleep & gut health. Then, the weight started dropping.

Did you know when you sleep, you're still active? There's breathing, heart pumping, muscles twitching, and brain working. This means you're using energy and burning fat. You can burn up to 70 calories/hour during sleep depending on body weight, quality of sleep, and bedroom temperature.

Burn the most calories while sleeping & relaxing - to burn more calories you need to increase metabolism. The easiest way to increase metabolism is to exercise, eat healthier, reduce stress, and sleep thru all 4 stages for 8 - 8.5 hours.

REM sleep burns the most fat: Lack of Sleep and Looney Tunes. Your brain is very active in REM sleep and it's when you burn more calories & fat. Deep sleep is the most restorative where muscle & bone are repaired & regrown, and it's when the most amount of growth hormone is produced. Interruptions in these 2 sleep stages are detrimental to your health & mental wellbeing.

Lack of sleep causes hormone surges - ghrelin, cortisol, and female sex hormone surges cause cravings for high-calorie, sugary foods. Cortisol also decreases your ability to regulate glucose and POOF - weight gain, insulin resistance, and possibly type 2 diabetes. Yep.... been there, done that.

Cooler Temperatures

#1 Tip. It's a fact that cooler temperatures help you fall asleep and stay asleep. Did you know we have brown fat & white fat? Brown fat burns calories. Subjects studied for 30 nights in 66 degrees F. room ended up with a 42% increase in brown fat. Burn fat with no effort from me? Gotta love that.

No Electronics

Tip #2. If you use blue light from electronics, LED/fluorescent light, and TV within 1 hour before bedtime, you lose 19% of your ability to use insulin to control blood sugar which usually results in fat storage. Shut down the electronics. I use a warm light to read before bed - and I can feel the melatonin (sleep hormone) kicking in during that time.

No Night Light

Tip #3. A 6 year study found that people who sleep with a night light have about a 22% chance of gaining at least 11 pounds and 33% are more likely to become overweight. OK, no night lights. If you need a light to see the bathroom, get a soft amber light and use an outlet closer to the floor.

Control Stress

Tip #4. Control stress. Don't forget to click the links about stress in the following paragraphs.

Don't Restrict Calories

Tip #5. When you're going thru periods of sleep deprivation - don't restrict calorie intake because your body will also burn muscle. Not good, we need that muscle.

Most people don't realize how destructive chronic stress is to your entire being. I've been buried by chronic stress and therefore understand how it feels, and what it does to you physically, mentally, and emotionally. I also learned how much stress destroys your quality of sleep and gut health. All 3 together = a LOT of weight gain. And that weight's not coming off until you get rid of the stress or learn to control it.

If you have chronic stress, obviously your stress hormone cortisol rises significantly.... and so does your insulin. Your body responds with a big blood sugar spike which it's not able to effectively deal with, so it produces more insulin. Now, your insulin is too high along with high blood sugar.

Did you know people who suffer from high stress typically have excess belly fat. For some reason cortisol (stress hormone) likes to pack on the pounds around your middle. See my stress blogs: Stay in Your Happy Place. & Stress Kicking Habits. More stress blogs under: Health Vibes.

Your gut (digestive system) is the second command center that controls various functions within the body, and it's linked directly to the brain. If you suffer from poor gut health, those other functions will also perform poorly. Poor gut health can also cause weight gain and a healthy gut can help you burn fat.

This blog is a short read: Fix Your Unhealthy Gut to Heal Your Body. Learn about the foods that help repair & maintain good gut health and the foods that harm your gut: Foods that Restore Your Gut and Foods that Harm Your Gut.

Did you know we have over 50 hormones in the body? The following are the hormones specifically related to your weight, and are involved in fat burning or fat storage:

Cortisol

Stress cortisol affects body weight, sleep quality, and gut health. Lack of sleep results in more cortisol production, and so can poor gut health. Therefore, stress is a major contributor to weight gain. See the links in the above Stress section.

Insulin

Insulin lowers glucose when it's too high & delivers it to the muscles & organs. Glucagon - raises glucose when it's too low. Remember the first thing I said in this blog - you're not going on a diet or counting calories? What you need to do is manage your insulin. Following these habits along with exercise will keep your insulin levels low and blood sugar levels in check. This will empower your body to do it's job and burn fat. FYI: if you've been over-eating, then yes you'll end up cutting calories, not counting them.

Inflammation

There are so many factors that contribute to inflammation in the body - stress, very intense exercise, foods, etc. Inflammation can destroy gut health and causes insulin to rise. Conversely, insulin causes inflammation to rise. And if you have inflammation - fat is NOT being burned.

To lower inflammation - see below, Foods that Help Burn Fat are also good for reducing inflammation. For severe inflammation, you may need to take an over-the-counter medication like NSaids.

Medical Conditions

Before starting any new program or supplement - talk to your doctor, especially if you have any health conditions either diagnosed or undiagnosed, and/or are taking prescription medication. The advice I'm giving is based on my personal success stories and research to confirm the validity.

Growth Hormone

Growth hormones are fat burning hormones and can reduce fat growth & alter body fat & muscle. Your body produces more growth hormone during deep restorative sleep, and during HIIT workouts or heavy strength training.

If you keep insulin levels lower for longer time periods - your body will produce more growth hormones. After fasting for 24 hours, there was a 1,000% growth hormone increase in women and a 2,000% increase in men.

Thyroid

The thyroid plays a crucial role in regulating metabolism. It's more common to lack thyroid hormone, so if you notice fatigue, weight gain, dry skin, sensitivity to cold, constipation or hair loss you can check with your doctor because you may have hypothyroidism. I've improved my thyroid and now only need kelp for the iodine, 3 times/week.

Estrogen

Low estrogen, progesterone, and testosterone during menopause can cause weight gain. First, help your body produce more estrogen with certain foods and vitamin's D & B. Supplements that help regulate estrogen - black cohosh & red clover. I'm using essential oils to balance menopause hormones: lavender, geranium, clary sage, frankincense, thyme, and rosemary. Dilute essential oils in a base like 100% organic fractionated coconut oil. For questions, email me.

Ghrelin & Leptin

Ghrelin says I'm hungry & leptin says I'm full, they also regulate energy. If you suddenly feel hungry, drink a glass of water because it could be false hunger (emotional or psychological). Real physical hunger creeps in slowly. Pay attention to the I'm full signal. Better yet - eat until your 80% full. Give it 15 minutes, and you'll realize you're full enough.

Vacations are a great way to restore your overall health. Vacations give your mind, body, and emotions the time to re-set and recover from stress, mess, and more stress. With mindful practice and a new routine, you can significantly reduce your cortisol stress hormones especially with no alarm clocks, lengthy to-do lists, or demands for your time. Slow down and enjoy - your surroundings are beautiful, your mind is clear & uncluttered, and you're more relaxed.

Vacation Benefits - reduced stress & anxiety, better sleep, uplifted mood, deeper connection with a loved one, plenty of laughs and the night-time happy hormone sessions! And I bet you're looking forward to the fun & invigorating activities you've planned as well as a few relaxing candlelight dinners & a spa day that for sure will be healing.

Tips for Max Vacation Enjoyment

• Move your body & relax your mind.

• Continue your prayer/meditation practice while on vacation.

• Don't bring an alarm clock. Give yourself a couple days to de-compress and it's OK to sleep in a little.

• Slow down and notice the details and beauty in nature. See what hidden gems you can find even if it's a big cluster of the tiniest mushrooms or intricate centuries old architecture.

• If you're traveling with a loved one - connect in a new way.

• Don't answer work calls. If you must, tell your office you'll check your phone 1x/day. Now only check it ONCE per day.

• Don't check emails - work or personal. Don't check social media. Don't watch the news. Stay in your vacation bubble.

• Unplug and be in your vacation moment.

• If you have kids - you can check in with them once.... or twice.

Complex Carbs with High Fiber

High fiber foods help regulate blood sugar levels and aids digestion. Cook gently on lower heat to maintain fiber content. Leave the skin on for most veggies except butternut & acorn squash. There are other complex carbs to choose from, however their fiber content is lower.

• Vegetables - broccoli, spinach, kale, collard greens, cabbage, brussels sprouts, cauliflower, carrots, green beans, peas, sweet potatoes, asparagus, artichokes, corn, potatoes. butternut & acorn squash, turnips

• Fruits - blueberries, blackberries, raspberries, figs, apples, oranges, bananas, pears, grapes, guava, mango, passion fruit, pomegranate, kiwi, persimmon, grapefruit, cherries, prunes, avocado

• Legumes - lentils, black beans, kidney & pinto beans, split peas

• Whole Grains - oats, oatmeal, quinoa, brown rice, wheat bran cereal, wheat & seed bread, chickpea pasta.

• Other - popcorn

Lean Protein

Protein builds & repairs muscle, helps maintain bone density, helps regulate metabolism, controls blood sugar levels, produces certain hormones, promotes wound healing, and improves cognitive function, etc.

• Animal - skin off chicken breast, turkey, ground beef, sirloin, tenderloin, pork loin, whole eggs

• Seafood - salmon, cod, tuna, shrimp.

• Dairy - full or partial fat greek yogurt like Fage (without added sugars, and has live cultures) and low fat cottage cheese

• Legumes - chickpeas (hummus), lentils, beans like black beans & kidney beans, peas, edamame

• Whole Grains - quinoa, oats, buckwheat, millet

• Nuts & Seeds - almonds, pistachios, walnuts, cashews, peanuts, hemp seeds, chia seeds

• Protein Powder - whey protein isolate has less fillers. Check for clean products without toxic metals: see the bottom of the page "Clean 16" at Clean Label Project. FYI: read the ingredients to check for added sugars & fillers. Stevia & Xylitol are good sugar substitutes. And, don't overuse protein powder as a protein source.

Healthy Fats

Healthy fats regulate blood sugar levels, give you energy, produce male/female hormones, reduce inflammation, support brain & immune functions, protect organs from damage including the skin, etc.

• Oils - extra virgin olive oil sourced from 1 location, coconut oil, avocado oil. For cooking above 375 degrees F., use coconut oil or avocado oil.

• Fish - salmon, tuna, trout, sardines, herring

• Cheese - mozzarella, feta, parmesan, ricotta, cheddar, goat cheese, Swiss, blue cheese

• Dairy - full or partial fat greek yogurt like Fage (without added sugars, and has live cultures) and low fat cottage cheese

• Nuts & Seeds - almonds, pistachios, walnuts, cashews, pecans, macadamia, peanuts, hazelnuts, chia & flax seeds

• Nut Butters - walnut butter, peanut butter, almond butter. Ingredients should only contain the nut & salt, watchout for added sugars and oils. No Palm, Palmate, or Palm Kernel oil

• Other - 70% or higher dark chocolate, hummus (chickpeas)

Bonus Foods/Drinks

• Ginger & Turmeric - reduce inflammation helpful for gut health, turmeric prevents growth of fat cells & promotes the release of fat tissue, while ginger may help burn fat by increasing metabolism & supporting insulin performance.

• Foods High in Water Content - watermelon, cucumber, oranges, tomatoes, grapefruit, apple, zucchini, pineapple, celery, broth, etc. have a high water content, are low in calories, have some fiber, and help you feel full.

• Spicy Foods - spicy foods & seasonings like jalapenos and chili pepper help your body burn fat, and can reduce your appetite making you feel full faster.

• Green Tea - green tea does have some caffein in it, so you may get a metabolism boost and burn some extra calories. One study showed that drinking 4 cups of green tea/day lost over 6 pounds in 2 months, without making any other changes.

Healthy Snacks that Taste Like Dessert

It's pretty easy & fast to make your own healthy snacks.... that taste like dessert. The recipes are built using proteins like Fage yogurt, blended cottage cheese, ricotta cheese, and eggs. Next add healthy fats like peanut butter, nuts, coconut oil, or dark chocolate. High fiber fruits like berries go great with lots of different flavors. Last, I sweeten everything with substitute sugars that have a low glycemic load like stevia, xylitol, or agave. And voila - it's DE-LISH.

There's lots of recipes for foods that help keep your body at low insulin/blood sugar levels and better fat burning mode, and some don't even need to be cooked. Try healthy snacks like cheesecakes, chocolate mousse, no-bake chocolate peanut butter squares, ricotta fruit parfait, etc.

Important: Eat a good variety for optimal health benefits. Check with your doctor, especially if you have any health condition as some supplements may interfere with your illness or prescriptions.

If you're eating healthy foods to cover your nutritional needs - VITAMINS & SUPPLEMENTS ARE A WASTE OF MONEY - unless you have a deficiency or health condition. For instance, I'm a little short on iodine for thyroid health so I take kelp, plus I take liquid vitamin D in the winter when there's no sunshine. If I start to feel sick, I'll take vitamin C (from whole foods like acerola cherry, not a vitamin made in a lab), elderberry, and echinacea. Try: Natural Remedies to Heal.

Most Americans are deficient in: Vitamin D, A, C, E, B6, B12, omega 3 fatty acid, calcium, magnesium, potassium, iron, folate, iodine, zinc, selenium, and fiber. Eating better foods can solve these deficiencies.

Foods that Help Stop Muscles from Breaking Down

Foods that help stop your muscles from breaking down include:

• Protein - to build & repair muscle

• Complex carbs - to provide glucose for energy

• Healthy fats - to reduce inflammation and support overall muscle health

• Antioxidant & Anti-inflammatory - to reduce stress overload on muscles from exercise, reduce muscle damage, and reduce soreness after exercise - berries, pineapple, leafy greens, fatty fish, complex carbs

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