Most people have a target weight-loss date — like fitting into a dress for that wedding in three weeks or feeling great in a bikini by a certain date.

But how realistic is it to hit those marks? How much weight can you lose in a week? A month? Six months? And more importantly, how much weight can you safely lose in a certain amount of time?

The bad news: You can’t really predict exactly how much weight you’ll lose in a certain time — there are just too many variables, says Jaime Schehr, R.D. and naturopathic physician based in New York.

Workout level, workout style, muscle mass, macronutrient intake, sleep quality, stress levels, gender, genetics, medications, and alcohol intake all come into play and influence how much fat your body will both burn and hold onto.

The good news: Schehr says you can make a guesstimate of how much weight you can lose in a month, two months, or a year, for example.

How Do I Calculate How Much Weight I Can Lose?

There are a few ways you can determine how many calories you should eat, but the most common way is to calculate your resting metabolic rate (RMR), or how many calories your body burns when you’re sitting still all day.

There is a well-established formula to determine your RMR based on age, height, weight, and gender, says Robert Ziltzer, M.D., an obesity medicine physician at Scottsdale Weight Loss Center in Arizona. Most online calculators use this formula, making them surprisingly accurate, he says.

Your RMR tells you how many calories you need to eat to maintain your current weight, but when it comes to how many you need to consume to lose weight, it gets a little more complicated.

Experts used to say a 3,500-calorie deficit equaled one pound of fat loss, a concept known as Wishnofsky’s Rule. However, a 2015 study in the Journal of the Academy of Nutrition and Dietetics found this formula has a huge margin of error. This is because it doesn’t take into consideration thermodynamics, which is all the chemical processes that affect how much energy your body burns for fuel.

The researchers added that there are indeed complex, dynamic equations that are more accurate and realistic, but most weight-loss calculators available online (the same ones that work great for determining how you can maintain your weight) don’t leverage these formulas. They are still based on Wishnofsky’s Rule — and therefore are wildly inaccurate, Ziltzer says.

“This [rule] is a simple and easy way to gauge dietary change for consistent weight loss, but, again, there are many other factors that are influential,” Schehr says.

You could cut down to 1,200 calories a day, but if you’re crazy stressed at work and not sleeping very much, it’ll likely take you longer to lose one pound since your hormones are running rampant and your body is holding onto fat.

It’s also important to note that losing a pound of weight is different than losing a pound of fat, Schehr says. The number on the scale could go down due to muscle loss or water weight instead of fat.

And most people will hit a weight-loss plateau during their journey and need to take additional steps to change up their diet and workout plan to keep dropping pounds, both experts point out.

So, How Much Weight Can I Lose?

The body does have the ability to lose a lot of weight quickly, but it comes at the expense of many vital processes, which means rapid weight loss can be unhealthy, says Schehr.

While restricting your calories and cutting carbs may help you drop three to five pounds a week at the beginning, this is a combination of fat and water. Plus, severe calorie restriction can actually work against you since too massive of a gap can put your body into survival mode and cause it to hold on to fat.

Schehr says a healthy and realistic goal is to lose one to three pounds a week at the beginning, which will start to taper as your body gets used to lower calorie consumption and higher calorie burn.

Sometimes, you might lose more than that, even if you’re at a healthy calorie deficit. That’s okay too, but don’t expect this to last too long.

If your target number is far from what the scale currently reads, you may want to enlist the assistance of an obesity medicine physician, who can help speed weight loss and adjust for all the variables unique to your individual lifestyle.

According to these experts, here’s how much weight you could lose.

…After one week:

You’ll probably hit anywhere from one to three pounds of fat loss. But “the first week on any diet usually leads to loss of two to four pounds of water in addition to the fat, so that is usually the greatest weight loss,” Ziltzer explains.

…After two weeks:

You’ll likely drop one to two pounds per week, depending on your current weight (the heavier you are, the higher your RMR, so the more weight you’ll lose by cutting calories).

…After two months:

Recalculate your RMR based on your new, lighter weight, and you’ll still go strong and continue to lose one to two pounds a week.

…After four months, six months, or one year:

While you’ve been shedding pounds consistently, your metabolism has slowed because there’s literally less of you that needs to be fueled. What happens at this point in your journey can vary, but some people may hit the dreaded “plateau.” But the good news is that there are a variety of strategies that can help you push through it, like eating more (yes!).

To make sure your metabolism remains elevated, it’s important to lose weight gradually, include resistance exercises in your workouts, and eat enough protein to maintain your now-lean body mass.

The Bottom Line

Everyone’s body (and lifestyle) is different, so you may lose weight faster or slower than someone else and vice versa. Don’t get hung up on timeframes or timelines; make smart and sustainable food choices, exercise often, and keep your eye on the long game. That way, you can get off the hamster-wheel of “I gotta lose X pounds in Y weeks/months!” and focus on enjoying your healthy life.

BY: Rachael Schultz

BeachBody Blog

Clean Eating Costco Shopping List

Costco is our go to place to get many of our staples for clean eating nutrition for the entire family. We do a Costco shopping trip every other week and buy the majority of our food there. As an active family of 5, we eat a ton and don't like to sacrifice nutrition.
So what do I buy?

1. Frozen organic chicken breast. Less expensive than fresh and we freeze them anyways. Can even be grilled frozen or thrown right in the crock pot.

2. Bison Hot Dogs. My kids love hot dogs. I am not a fan of the ingredients. This is our compromise. They are great in home made corn dogs too!

3. Kirkland Organic Greek yogurt. So much less expensive.

4. Frozen Organic Blueberries. Add them into the yogurt with a little almond butter and you have the best treat ever!

5. This granola is grain free and delicious!!!!

6. Hemp Seeds! Buying them in bulk is much more cost effective and the last!

6.  Cauliflower rice. It is already riced for you so you don't have to worry about the mess of doing it on your own. Sometimes they have it frozen too! 

7. Brown Rice Quinoa mix. Seriously a life save for last minute dinner ideas. 

When it comes to produce, we need to be smart and make sure we will eat the mass quantities before they go bad. Here is our go to for Produce at Costco. 

Here are our proteins. 

And there are others things we get from time to time as well. The majority is organic and we try to shop as cost effective as possible so clean eating is not so expensive! 

Nina Pears

Step Goal Challenge for Kids this summer

We tried this out during spring  break and it was amazing so we are revisiting it during summer break.

It is so easy to let the tv and technology distract our kids and keep them busy. It is so annoying to hear the kids ask over and over again if they can watch tv. My 6 year old can honestly ask every 5 minutes.

I am a strong believe in having the kids be kids running around outside, playing, being creative, and being active!

I also think it is ok for kids to be on tech learning and having some down time in front of the tv.

I run a business on line and love to unwind to some mindless tv myself so I get it!

So here is the challenge that works for us and that the kids love.

Each of the kids have a type of fit bit. Tate has a Garmin Jr which is great for the little kids. It tracks his activity and also chores. He is so motivated by the tracking and to reach his goal!

The girls have regular fit bits that track their activity and steps.

So get up early, get a start to the day, get your chores done, and some playing outside! Those goals need to be reached before any screen time is allowed. They know this, are motivated by it, and it works. Half the time, they lose track of their steps and go way over because they end up having fun!

Nina Pears

Make Your Food Last Longer

We’ve all been there before — tossing fuzzy raspberries, wilted parsley, and mushy apples into the trash bin with a heavy heart thanks to subpar food storage.

It’s all too easy to forget about your groceries until they start stinking up your kitchen, but here’s the good news: knowing how to store them properly isn’t rocket science.

Not only does proper food storage prevent unnecessary waste (and sudden bouts of frustration), but it also lessens your grocery bill and minimizes the risk of a contracting a food-borne illness.

12 Food Storage Tips to Help Your Food Last Longer

These 12 simple food storage tips will help ensure your food stays fresh as long as possible.

Store dairy products at the back of the fridgeTake your jug of two-percent out of the fridge door. That location might make it easy to grab quickly for your bowl of cereal, but it might make it spoil faster because of the temperature. Ani Aratounians, R.D., says it’s crucial to keep your dairy products at the back of the fridge where it’s coldest.

Put meat on the bottom shelfNothing ruins a container of broccoli faster than a soak in pork juice. “Meats should be on the bottom shelf so juices don’t drip on other foods,” Aratounians says. If you’re out of precious lower shelf space, put the meat in a tray with a raised lip to catch any liquid that might try to escape. She also advises keeping cold cuts separate from other raw meat to prevent cross-contamination.

Treat herbs like flowersFresh herbs, asparagus, and green onions can all be stored upright in a tall glass of fresh water. Just trim the stems, cover them with a bit of plastic wrap, and place them in the fridge.

Know where to store fruits and vegetablesNot all fruits and veggies need to live in the fridge. Avocados, citrus, bananas, nectarines, pears, peaches, onions, tomatoes, and potatoes can all be stored at room temperature or in a cool pantry. But don’t store onions and potatoes together. Because of ethylene gas that some kinds of produce release, they cause each other to spoil faster.

Wrap your greens in paper towelsTo prevent slimy residue from accumulating in your bag of lettuce, spinach, or other leafy greens, stick paper towels inside to soak up excess moisture. You can do the same with leftover salad greens in food storage containers.

Use plastic wrap on bananasCover the crown of a bunch of bananas in plastic wrap to slow the release of ethylene gas. This will prevent them from ripening too quickly if you’re not going to use the whole bunch right away. But even if you find yourself with some bananas that are past their prime, that doesn’t mean you have to toss them into the trash. There are a number of tasty recipes that call for overripe bananas.

Wrap celery in foilWrapping the entire bunch of celery in foil helps it stay fresh and crunchy for up to four weeks in your crisper drawer. The foil helps to keep just the right amount of moisture in, and the ethylene gas out.

Wash produce as you goIf washing fruits and veggies is the first thing you do when you come home from the grocery store, you might want to switch up your routine. Unless you plan on freezing your food, Aratounians advises only washing things you’re ready to eat right away or soon after. That lessens the chance of mold growing on damp produce. And if you’re going to chop up your food in advance to save time, just wait to wash it right before you eat it.

Soak berries in vinegarIf you don’t eat all the berri quick soak in a three-parts water, one-part vinegar solution will kill bacteria and prevent molding. Rinse the berries thoroughly then pat dry once you’re done.

Roast veggiesNutritionist Jodi Geigle recommends roasting vegetables such as broccoli and cauliflower to extend their shelf life. “It’s also a great meal prep tip to have cooked veggies on hand that you can quickly throw in as an addition to any meal,” Geigle says.

Store grains in air-tight containersBuying in bulk is a great way to save money when grocery shopping, but you want to store it correctly so the extra food doesn’t go to waste. “If you buy grains in bulk, be sure to transfer them to an airtight container to maintain freshness, as well as keep bugs away,” says Aratounians.

Go a step further and label your containers with the purchase dates so you know how long you’ve had your grains.

Double-check your fridge’s temperatureFinally, after you’ve wrapped and placed all your perishables in the refrigerator, be sure that it’s set at the right temperature. “Make sure your fridge thermometer is working correctly to prevent spoilage and reduce the risk of food-borne illness,” says Geigle. The temperature should be set to at least 40 degrees Fahrenheit (five degrees Celsius), or a few degrees lower.

BeachBody Blog 

April 17, 2017 | BY: Paige Smith

Nina Pears

Sweet Potato Hash

Breakfast is my favorite meal ever! It can easily be eaten for breakfast, lunch, and dinner too! This is an easy one pan meal that satisfies your hunger! 

Sheet Pan Sweet Potato Hash with Eggs

Total Time: 50 min.
Prep Time: 20 min.
Cooking Time: 30 min.
Yield: 4 servings

Ingredients:
Parchment paper
2 medium sweet potatoes, cut into 1-inch cubes
1 medium onion, chopped
2 cloves garlic, finely chopped
1 medium red bell pepper, chopped
1 cup black beans, drained, rinsed
1 cup corn kernels
1 Tbsp. + 1 tsp. olive oil
1½ tsp. chili powder
¼ tsp. ground cumin
¼ tsp. ground smoked paprika
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper, divided use
8 large eggs
2 Tbsp. finely chopped fresh cilantro

Preparation:
1. Preheat oven to 400º F.
2. Line large sheet pan with parchment paper. Set aside.
3. Combine sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chili powder, cumin, paprika, ¼ tsp. salt, and ¼ tsp. pepper in a large bowl; toss gently to blend.
4. Place sweet potato mixture on pan. Bake for 18 to 20 minutes, stirring after 10 minutes.
5. Create eight wells in sweet potato mixture. Gently crack an egg into each well. Season eggs with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 8 to 10 minutes, or until eggs are set.
6. Garnish with cilantro; serve immediately.

Nina Pears

weight loss and management in not 1 size fits all

Is Your Weight-Loss Plan Failing You?

We often look at unfortunate situations through a pessimistic lens, such as: “I want to lose 20 pounds (or more), but I haven’t been able to do it in the past and keep the weight off. Should I even bother?”

But what does this negative perspective really do for us? Instead of fixating on “coulda, woulda, shoulda,” maybe it’s more beneficial to set your mind on moving forward. A good way to do this is by focusing on possible solutions for the future rather than the problems of the past.

“When people are obsessed over a problem, they may be discouraged by the lack of progress and by the fact that they have repeatedly failed to achieve their goals,” says Hengchen Dai, assistant professor of Organizational Behavior at Olin Business School.

Dai explains that this can lead to what researchers call the “what-the-hell” effect. Think about a situation, such as slipping up on your diet by eating a slice of cake. Since you’ve already failed, you continue to indulge and binge on even more junk food, because “what the hell,” why not? But all of this drives you further and further away from your original objectives. Instead, forget about that one little slip up and shift your focus toward fixing it for the future. Then you can more quickly get back on track.Finally, it’s uber-important to identify the signs that the weight-loss plan you picked just isn’t working for you.

“A weight-loss plan should enhance your life,” says Isaman. “You should feel capable, accomplished, and energized by your food and fitness plans. There might be hard choices to make, but they should not feel like a punishment.”

So, how do you know if you haven’t picked the right weight-loss plan? Isaman outlined the following red flags to watch for:

• You are hopelessly tired.
• You are insanely grumpy.
• You are sneaking into the pantry at night and binging.
• You’ve adopted an all-or-nothing mentality.
• You stop socializing or isolate yourself.
• You are dreaming about foods that you can’t eat.
• You are obsessed with tracking devices of any kind.
• You are frustrated to the point of anger, despair, or tears.

And, of course, there’s the classic marker: The amount of weight and inches you’re actually losing.

“Men can expect a healthy rate of weight loss to be 0.75 to 1.25 pounds per week, and women from 0.5 to 1 pound per week. You should also see a fat-loss trend around the hips, waist, and thighs,” says Walrath.

If you see zero progress after a few weeks, then it’s likely time to reconsider your plan. Which, experts stress, is not a mark of complete failure. Says Isaman: “Ask yourself, truly, what changes and modifications would make a plan or program [perhaps even your current ‘non-working’ one] more sustainable [and effective] for you?”

Written by Sarah Wassner-Flynn Beachbody Blog

Nina Pears

Maintaining a Healthy Lifestyle While Traveling

It may seem impossible to stay on track while traveling but it really is quite possible.

When traveling, I always make sure I pack snacks in a lunch box for on the plane. It always saves me money and ensures that I can fuel my body instead of feeling icky when I arrive at my destination.
Some great snacks to pack on the plane are-
Veggies-snap peas, peppers, carrots
fruit- oranges, bananas, apples- dried fruits
nuts
bars- RXBar, lara bars, kind bars
nut butter packets
deli meat
shake drink mixes


If traveling domestically, you can always search a grocery store near where you are traveling, use grocery deliveries or even amazon fresh delivery. Most hotels will have a mini fridge. I always plan on it. You can use the hot water form the coffee pot to make oat meal, yogurt, almond milk, deli meat, veggies, and fruit are great staples to have.

Eating out
This is where the real challenge comes. No matter how much control you have at home or at the hotel, you can potentially lose it all when you see that menu come your way. You can choose to splurge while eating out and control the rest of the time or you can do your best while out. That decision has to be up to you and you have to know that it truly is a choice. The choice is up to you and you have to be ok with it and not regret it later.
I always strive to do my best when going out. I allow myself some wiggle room and try the best to keep on track. I plan for proteins and veggies. I will stay away from sales and many times order side orders of veggies to go with my meal to make sure I get enough. Burgers without the bun, grilled chicken, steak, seafood and as many veggies as I can get is my generally rule of thumb. I try to stay away from sauces too.

Flying international can be more complicated. I always try to enjoy the local cuisine and foods from that area. Usually portions are going to be smaller. My idea of protein and veggies sticks to while eating out. When traveling internationally, the majority of meals are eaten out. I make sure I am eating throughout the day endnote just saving it for dinner.

And then there is the fitness part. Honestly nutrition is the bigger battle of these two. Chances are that you will be walking and moving quite a bit while traveling. That is a great thing in itself. If you want to stay on track, you can go to the fitness center at your hotel or do online workouts.

Traveling can be the best excuse to completely fall off the wagon, but it doesn't have to be!

Nina Pears