Weight Loss And Fitness Blog

Though it doesn’t get talked about as much as it should, Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder in women of childbearing years that, if left untreated, can lead to problems with fertility. Women who suffer from PCOS have increased levels of androgens , or male hormones, but are also " insulin-resistant ," meaning their cells no longer respond to insulin acting as the “key” to allowing glucose into the cell to be used as fuel. This glucose remains in the bloodstream, increasing the risk of diabetes, and is eventually converted to stored fat, resulting in obesity. ​ Losing as little as 10% of your body weight can greatly relieve symptoms of PCOS while also improving insulin sensitivity, allowing for additional weight loss . In general, a high fiber, anti inflammatory IIFYM diet rich in fruits and vegetables and complex carbohydrates will promote healthy weight loss. ​Here are ten foods that can help you lose weight with PCOS: ...

​ Food plays a vital role in the health of our thyroid , even more so if you have an autoimmune disease like Hashimoto’s. Here are five foods you should include and five foods you should avoid to maintain a healthy weight and support thyroid function if you have Hashimoto’s or another autoimmune disease. ​5 Best Foods If you Have Hashimoto's Disease: ​1. Seaweed ​Seaweed contains more iodine than any other food, and iodine is essential for thyroid function. Seaweed is also a great source of antioxidants, vitamins and minerals while low in calories. The most widely used seaweed varieties include kombu kelp, wakame and nori, and are used in soups and sushi. If you are already getting a lot of iodine from elsewhere, though, be sure you aren’t eating too much seaweed. It can be confusing, but too much iodine can be just as detrimental to thyroid health as too little iodine. ​2. Iodized Salt While not technically a “food”, iodized salt can support healthy th...

We’re pretty well known around here for boldly proclaiming that sugar is not evil (and we stand by it!), but when you have diabetes, carbs really can seem like the devil. As a diabetic, you’ve probably been told that a lower carbohydrate diet is your best option… and depending on your source, what “low carb” means varies widely. Low-carb and Keto diets have come under the spotlight recently and have been recommended in a lot of diet spaces as good options for people with type 2 diabetes. But, a recent study suggests that low-carb dieting is only effective in the short term and doesn’t provide any value over a high-carb diet in the long run. While this new research doesn’t mean you should run out and eat a package of Oreos, there are a wide variety of carbohydrates that can be a part of a healthy diet that keeps your blood sugar in check. Now, when it comes to choosing your carb sources, you need to be careful as some foods are inherently better than others. But which carbs are ...

So you’re rummaging your cabinets, flipping through recipe books, googling all the words and calling up your grandma wondering what you can do to get more protein in your diet. We get it and we’re here to help. Protein is important for optimal health, it is vital for muscle growth, muscle strength, weight loss, and it is critical in many of your body’s biochemical functions. When people think protein they tend to think meat, but there’s a whole universe of other vegetarian and vegan protein sources out there that can be excellent to help keep you full, build muscle and help with weight loss. Whether you’re vegan, vegetarian, proud meat eater, or anywhere in the middle, these seven healthy and delicious vegan protein sources can help spice up your kitchen and keep your protein macros on point. ​Seitan / Wheat Meat (pictured above) Vegetarians and vegans cherish this plant-based meat substitute. Seitan comes from gluten, a protein found in abundance in wheat, rye, and other...

What is TDEE? TDEE is an acronym for Total Daily Energy Expenditure. It represents an estimated total of the calories your body burns for energy each day. TDEE is an essential factor if you are trying to lose weight or gain weight because the two are basically about the deficit between your calorie intake and calorie expenditure. Because every individual has a unique set of genes, in addition to gender, age, and weight, we all have distinct TDEEs. If you are trying to gain muscle mass, lose weight, or maintain your current body weight, it's important that you understand the effect of TDEE on your goal and how to calculate it. For somebody aiming to lose some pounds, your target is to make your calorie intake less than calorie burn, i.e., eat below your TDEE. And if you are training to be the next Mr. Olympia, you need to eat above your TDEE so your body can get the nutrients it needs to make you bigger and stronger. But if you are okay with your current body, all you have to ...

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  We live in a world where we tend to rush around like a chicken with its head chopped off—minus the gore and awkward flailing. At the sound of our alarm clock we hop out of bed, jump in the shower, dry off, throw our clothes on, brush our teeth and hair, wake up the kids, clothe them, make them breakfast, make yourself breakfast, rush everyone out the door to catch the school bus, and then off to work you go. Phew. It’s exhausting just thinking about it. There are days where you simply don’t have time to sit down and eat breakfast yourself, I get it. And for that reason, you need to ensure you have high protein snacks at your disposal. At IIFYM, we love protein and try to fit it into all of our meals and snack options. As science tells us, protein is the building blocks for muscle growth and recovery. More specifically, it’s the amino acids found in protein that are the true champions at maintaining and building that hard-earned lean muscle mass we all strive for. (A great pl...