Thursday, January 31, 2019

Tips for Eating Out on Keto

Here are 5 tips for eating out while on Keto
You may be going out for the night with your friends one night while you are on Keto and wondering, "what can I eat while I'm out?" I have been there before and I know the correct items to order while you are out to make sure that you don't go over the limit of carbs that you are allowed to have each day. 

1. Do your research
Make sure that you heavily research the places that you go out to and the foods that you eat. This is essential because it is important to make sure that you are aware of how many carbs you are consuming on keto. Make sure that you are under 50 grams of carbs a day. Look at the menu and see the nutritional facts about how many carbs there are in the foods that you are eating. 

2. Stick to meat 
If you are at McDonald's or Carls Jr., eat a lettuce wrapped burger with no fries. If you are at Pizza Hut, get the wings instead of the pizza. Make sure that you are eating meat with no carbs in it. Avoid anything that has bread.

3. Order a Salad 
Salads are pretty safe for remaining in ketosis, that is if you are aware of the ingredients that are in the salad. Go back to tip one to make sure that you do research and find out what you are eating. But generally, Salads usually have lettuce, meat, dressing, cheese and many other things that are keto friendly. It is generally safe that salads will not take you out of ketosis. 

4. Avoid Sugar
As sweet as a strawberry shake or a slice of nice cheesecake may sound, say no to it. It may be tempting but you will feel a lot better without it. Willpower is key, remember that. Temptations to just splurge in ice cream, soda, pie, etc. will be there, but you need to tell that temptation in your head to shut up because you are on a journey to better yourself. 

5. Everything in Moderation
Don't eat out all the time, make it a special treat. The best things in life are enjoyed in moderation. 





I Lost 10 pounds this January!

At the beginning of 2019, I was 225 pounds. Those of you who know me know that between the years of 2017-2018, I have lost 70 pounds. I will link a post to that story for those of you who haven't seen it and are interested. At 225 pounds, I was satisfied with my weight, my health, and my body but I still wanted to lose more weight because my goal weight is 200. My mentality was, "I'm satisfied where I'm at and my priority moving forward is to keep the weight off and hopefully lose more." So coming into 2019, I was moving to a different area for school and an internship that I was doing and I decided to save money but reducing how much I eat out. I decided to cook more of my own food and unexpectedly, I started to lose more weight. I didn't even intend on losing more but it just happened because I reduced my consumption of fast food and other restaurants and I started cooking more of my own food. As of today, I am 214 pounds! I am going to keep pushing forward and lose more weight to get down to 200 pounds because that is my goal and I am going to make it happen. 2019 is the year that I will make it happen! The moral of this story is that if you are struggling to lose weight, you need to deeply analyze your regular routine and see what kind of barrier is stopping you from losing weight. Maybe you have lost 50 pounds and want to lose another 20 but can't seem to do so, analyze your habits and be honest with yourself. There may be some bad habits that are stopping you from reaching your goals and you need to cut them out. This may be hard, as you want to still feel somewhat comfortable but making sacrifices, in the long run, will benefit you greatly, more than you would ever expect. So when you are craving your favorite food, whatever it may be, think to yourself of how much better the taste of victory will be over the taste of your favorite food. It may suck now, but it will be amazing in the future. I crave fast food a lot but I know that the taste of success is better than the taste of that burger from McDonald's.

Link to my 70-pound weight loss story: https://www.chrissnutritionandfitness.com/2018/10/before-and-after-my-story.html

Review of Chipotle's Keto Bowl

Chipotle recently released a ketogenic item on their menu known as the Keto Bowl. I personally love this idea as it allows American's to have a more healthy option to eat when they are eating out. It also creates an inclusive environment at Chipotle for those who are going on keto as people who want to go on Keto know that they don't have to completely give up chipotle if they don't want to(that is if they like eating at Chipotle). I decided to try the keto bowl today and see how it is. I have been wanting to try it for a while but I never really got around to doing so until today. I went in and I ordered the keto bowl. It came with lettuce, cheese, salsa, guacamole, and carnitas. At first, I was quite skeptical of it because it appeared to be quite small in the bowl and I wasn't sure if it would fill me up. Boy, was I wrong? It filled me up well and tasted delicious. I highly recommend that you try this if you are going on keto and want to enjoy eating out with carbs! Remember to eat it in moderation and don't go to Chipotle every day and order it. Eating out is a treat that should be enjoyed in moderation, not a thing that you should put as a part of your daily routine.

Saturday, January 12, 2019

Why the days you don't want to go to the gym should be the days that you go


We have all had those days before. Why go to the gym, I just want to lie in my bed and watch Netflix. Well, a huge part of life is doing things that you don't want to do. There are days where we all don't want to go to work or go to school but we do so anyway. I personally love going to the gym, I work out almost every day. But I have those days where I don't feel like working out. I make sure that I force myself to go to the gym and work out. You need to overcome that voice in your head that tells you, "just go tomorrow." Go today, force yourself out of your comfort zone. You will see amazing growth that way, both physically and mentally!

Wednesday, January 2, 2019

How to Stay Motivated on Your Weight Loss Journey

It's a New Year, January is a month known for New Years Resolutions and there will be plenty of people going to the gym and getting rid of all the ice cream in their freezer and chips in their pantry. Plenty of people are trying to lose weight this month. We want to make sure you're motivated all throughout the year though, not just in the month of January. Once February rolls around, it's easy to fall off the bandwagon. Here are 5 tips I have for staying motivated on your weight loss journey. 

1). Write down a list of reasons you want to lose weight 
Write down an entire list of reasons you want to lose weight. Think of every reason you could possibly think of. Treat it like you are writing an essay for your class. Pretend you are like JK Rowling writing a Harry Potter book. Like you are a professional list maker. Once you have written down every reason that you could think of to lose weight, keep it safe and look at it every day. Make looking at that list a part of your routine. It will be the best habit you have formed. 

2). Don't let setbacks bring you down
If you noticed you gained a little bit of weight back, get back on track. Work out harder! Be more disciplined with your diet! Don't just have a case of the "screw it" mentality and eat up the entire pantry. You are going to have setbacks and failures in life. No one is perfect! Professional basketball players don't make every shot that they shoot. Professional Quarterbacks throw interceptions from time to time. You are going to mess up! The important thing to do when you do mess up is to learn from it and to keep going! Resilience is key! Never give up! 

3). Take it one day at a time 
Tell yourself, Today I'm going to stick to my diet and exercise. Don't think about the long-term. Think about today. Thinking about months or years in the future can be overwhelming. If you take it one day at a time, those days add up and then you will eventually be a month in and you have lost a decent amount of weight. Then you will be at a year of being disciplined and you will be in amazing shape. 

4). Have someone to keep you accountable
Find someone to keep you accountable! Someone that will give you tough love and will call you out when you are screwing up. This could be anyone, a friend, your mom, dad, boyfriend, girlfriend, personal trainer, etc. Sometimes we need to be told the harsh truth, not what we want to hear. You don't want someone telling you it's okay to eat that donut even though you are on a diet. Find someone who will take that donut out of your hands and hand you a salad. Find someone who is not afraid of confrontation and to say no to you. It is hard to lose weight alone, having a support system around you can significantly help. 

5). Be Honest with yourself and others
If you are slipping up on your diet, be honest with yourself and fix it. Don't lie to yourself and justify your behavior. Tell your support system that you screwed up. Write about how you screwed up so you can confront yourself. Honesty is the best policy. People who are supportive of you won't judge you for messing up. They will be supportive and caring, but won't be afraid to tell you things you don't want to hear. The reason your support system is being brutally honest with you is that they care about you and want you to achieve your goals. Someone truly cares about you when they are not afraid to show you tough love. 

How to Support Someone Who is on a Weight Loss Journey


Here is my advice to anyone who has a friend, family member or significant other who is on a weight loss journey on how to support them through their journey. I'm going to break this down into five different points that I see as the most important when supporting someone on their weight loss journey.

1). Be Sensitive to Their Weight Problem
A lot of people who are overweight or obese are insecure about their weight whether they are willing to admit it or not. Make sure that you watch the way that you speak about their weight. Obviously, we all know that you need to be kind and respectful no matter what. But it is also important to watch the words and language you use so that you don't accidentally offend them. I'm not saying to feel like you are walking on eggshells but more so don't comment on their appearance. Like don't say they look fat, or they are fat. In fact, maybe stray away from using the word fat. Try to be careful with the way you word things.

2). Show Some Tough Love
If someone is going on a diet, make sure that you hold them accountable. If they are saying they aren't going to eat any sugar or fast food, hold them to it. Don't let them slip. Remember that it is important to do what the person needs, not what they want. Even if they aren't happy with the fact that you are holding them accountable, they will thank you later once they reach their goals.

3). Make Sure They Know You Are Proud of Them
Make sure that they know how proud you are of them when they lose 5 pounds, 10 pounds, 20 pounds. Heck, even 2 pounds is a great accomplishment! Constantly remind them how proud you are of them because this will keep them motivated to keep going!

4). If You Were Never Obese or Overweight Yourself, Don't Say You Know What They Are Going Through
If you have never had to lose weight in your life, don't say that you understand how someone who does have to lose weight feels. Because you don't know how they feel. If you have never been in their shoes, it is important to simply recognize that and admit it. We can see that you are just trying to help but we can see how fake this whole attitude of "I know exactly how you feel" is. One thing that pisses me and a lot of people off so much is people who have never lost weight in their life trying to give us advice on how to do it. We appreciate your support but be honest with us and say, "I haven't been through this before so I don't understand. I am not here to give advice, I am here to listen and support you." Now if you have been on a weight loss journey, you obviously can understand how we feel so this one doesn't really apply to you.

5). Remind them of their reasons for losing weight 
Maybe your friend wants to be more confident when going on dates. Maybe he or she wants to be able to do their job better because their job requires them to be in good shape. Maybe he or she is pre-diabetic and needs to lose weight for their health. No matter what the reason is, any reason to lose weight is a valid reason. Remind of these reasons so that they can stay motivated. It is easy to get into the mindset of "screw it, what's the point of this?" when losing weight. They need to be reminded that the discomfort they are feeling is worth the reward. I can say confidently that my life has completely changed since losing 70 pounds. Yours will too!