News, Recipes & Workouts
Are Cravings Preventing You From Losing Weight?Eighty-five percent of us struggle with cravings for the wrong kind of food and cravings are the #1 reason we fall off our weight loss plan, preventing us from losing weight.
- Lisa Lynn
Ask Lisa ...
Hi. Where do tomatoes fit in the cleanse and thereafter?
I love tomatoes. Are they allowed?
Hey Tracy! Great question!
Tomatoes should be limited as they are a fruit! I LOVE them myself... and I tend to eat too many. If the scale slows down, eat less. If it doesn't, enjoy them or count them as your 1 fruit daily when losing weight.
Hope this helps!
P.S. Fruit spikes blood sugar levels
- Lisa Lynn
Stressed anyone? It doesn’t matter if it’s the weather, holidays, or just the same old daily tensions (which include trying to eat healthier), you know that stress takes its toll on your well-being and makes aches and pains feel even worse. And who has time for a meditation practice or yoga class when they are under extreme stress?
Sadly, that’s when relief is needed the most, yet life-changing health habits are practiced the least. If you would like a vacation form your problems, relief from your physical and mental aches and pains, there are some simple things you can do wherever you are, no equipment or membership needed. All that’s needed is the willingness.
It's important to realize that your brain amplifies pain as a consequence of living in stress, anxiety, and fear. It’s not “all in your head” pain, but “aggravated by your head” pain. Like back pain, IBS or gastrointestinal issues, or an ulcer, there is a real physical problem — that is exacerbated by our emotional state.
Sometimes, your brain’s interpretation of a situation becomes a major part of the issue. Like picking at a scab, the brain can become excessively focused on a pain problem and the next thing you know your body is still overreacting to a stress that happened years ago. This is often the case with chronic illness and injuries that won’t go away, no matter what you do, including excessive medical intervention which can become part of your stress response if you aren’t careful.
Not to worry. There is more hope than you might think! Proverbs 14:30 states: “A peaceful heart and a tranquil mind lead to a healthy body.” Say goodbye to aches and pains and chronic conditions that are keeping you from living the life you're meant to live!
The most important thing you can do is breathe! Breathe out — exhale to be exact. Most of us literally hold our breath when we are under stress. Think of it this way... exhale and let the stress come out with it.
Why is breathing so important when stressed? Breathing provides immediate stress relief as well as a host of other benefits as well as deep, lasting physiological advantages.
The National Institute of Mental Health confirms that deep breathing shifts the body out of sympathetic nervous system control (anxious) and into parasympathetic mode, a healthier, calmer state in terms of general well-being and biochemical balance. This curbing of stress hormones (like cortisol) in turn, preserves the body’s immune function and keeps blood pressure and heart rate in check while helping to alleviate aches and pains.
Deep breathing for relaxation (not hard, heart-pumping exercise) can also influence gene expression that’s related to just about every disease, including the most popular inflammation (source of our pains), oxidative stress, and cellular metabolism. The more frequently and longer you practice deep breathing and stretching, the more pronounced the benefits for any particular condition as well as gene activity. Simply put, you get relief!
It’s all about increasing your oxygen intake and inducing the body’s relaxation response. Breathing helps clear your body of toxic byproducts that make your body ache, gain weight, and store belly fat, making your entire body feel sick and tired.
Combine breathing/breath work with stretching exercises as an active form of meditation. Sometimes when we try to meditate under stress, it allows us to hyper-focus on problems, and that’s unhelpful. It actually makes things worse, so stretch instead. It helps open up tight muscles, relieving aches and pains on the spot. Just about any ailment you’re dealing with can be alleviated by breathing and stretching... and a little Faith!
This combo also improves lung function by “stretching” airway tissue and inducing the release of a protective chemical known to maintain airway integrity.
Here's an instant pain-relieving, stress-reducing plan (I suggest using a Stretch Strap so you can relax more. It's more comfortable, and you can go deeper into the stretch):
- Simply lie down on a mat or floor, get comfortable in any position, and put your hands on your chest and stomach.
- To maximize oxygen intake, it’s important to learn to breathe from your abdomen (“belly breathing”) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
- Breathe right — For a calming breath. Breathe in through your nose, hold the breath for a few seconds, and then exhale through your mouth. The time it takes to exhale should be about twice what it is to inhale. (Many suggest a 4:7:8 patterns – 4 to inhale, 7 to hold, and 8 to exhale.) Let go of other thoughts while you breathe and to help you do that it’s a good idea to stretch your tight legs that cause aches pains and almost all bad backs. If you hold your breath, you stop the process. Your breath controls your success!
- Do 2-3 breath, stretch cycles, 1-3 times every day (1st before you get out of bed, 2nd mid-day, and the 3rd before bedtime). If you’re under extreme stress, you may need to do 4-6 times daily for relief.
If you don’t already practice daily stretching and deep breathing, it’s one of the most effective, easiest yet straightforward, undemanding goals you can set for yourself. It’s a doable, painless way to keep your body in working order. There’s no better way to alleviate stress, aches and pains, and boost healing. It's the best deal out there!
For aches and pains, I suggest the following:
- Lisa Lynn
Ask Lisa ...
Good morning. Can I use the System if I am on a plant-based diet? What would I replace the protein (white fish and chicken breast) with? -- Jackie
Thanks for the great question, Jackie!
Congratulations on taking steps for optimal health and weight loss by following a plant-based diet!
Yes, you absolutely can follow the Metabolic Boosting Lose 1 Pound Per Day System while adhering to a plant-based diet. I strongly suggest this as eating lots of plants (vegetables) is the best thing any of us can do. You'll get faster results doing this by simply leaving out the protein at dinner versus trying to replace it.
Since you're consuming two (2) Complete Protein Shakes daily you're meeting your body's protein requirements; therefore, you do not need more unless:
- You exercise intensely for more than 1 hour a day, or
- You are recovering from an illness or injury
The only other reason you would need more protein is if your metabolism was so fast you were underweight or losing muscle.
All of these situations create a larger protein demand, but we can't just eat more at each sitting as our bodies can only digest 24 grams per meal (roughly speaking).
If you needed more, you could simply add another LynFit Complete Protein Shake. I suggest using multiple types versus using only one source. Rotate LynFit Complete Whey and LynFit Egg White.
However, be careful trying to add in processed proteins such as crackers
or any other vegetarian sources that aren't listed on the plan because they aren't good for weight loss, and despite what the packages and marketing say, their protein source is inferior and better for weight gain.
I was once a very strict vegetarian and as odd as it sounds, I couldn't lose weight until I began drinking the Complete Protein Shake and consuming white fish because I was consuming too many carbs trying to combine enough food to get enough protein daily because of my busy lifestyle .
- Lisa Lynn
Ask Lisa ...
I feel I'm on a plateau. What can I do? — Mary L.
Thanks for the great question.
One thing that will bring you hope is that the LynFit Metabolic Boosting System works every time, no matter how old you are or how slow your metabolism is.
Weight loss on this system stops due to human error, so we just need to play diet detective and figure out what changed.
The fact that you say you've plateaued leads me to believe you were losing weight and then it stopped. Take a look at the following areas to find clues that will help you figure out why the weight loss stopped.
Here are the top 5 mistakes that turn the weight loss switch off.
1. Mixing complete protein shakes with milk, almond milk, or soy milk. Adding any milk is not needed and spikes insulin levels which prevent weight loss.
2. Eating too much fruit.
For the same reasons listed above (insulin spikes) we need to be careful we aren't consuming too much fruit or and any food such as carbohydrates like bread, rice, potatoes, and starchy vegetables like butternut squash. All spike blood sugar levels.
See the approved food list to double check your food journal or backtrack your eating from where your weight loss stopped and go back to only eating foods from the list only.
3. Eating too much chicken and not enough fish.
Most people stop weighing & measuring their food after a week or two, and our portions start to grow. Consuming too much of the wrong kind of protein stops weight loss due to the high amounts of fats found in foods we "like" and eat too much of. Go back to the metabolic boosting list and double check what types of proteins you're eating as well as how much.
My metabolism requires more white fish due to the iodine it contains. That fuels metabolism and because it's lower in fat and calories making it easier to lose weight. The same is true for fatty fish like salmon. They are higher in fat so we "should" eat less yet we eat more because our taste buds are happy with the higher fat content. Check the list twice to make sure what you're eating is on it, and you're weighing your food making sure it's ok and that foods like red meats aren't sneaking back into your life.
4. Not drinking enough water! Nuff said! Try recipes from the list for more ways to boost water intake.
5. Constipation! It not only masks weight loss it makes us feel terrible in the process. It's also a sign that you're not eating enough of the right foods like leafy green vegetables, but you may also be eating too many of the wrong kinds of foods like excessive higher fat proteins and not drinking enough water or getting enough walking in. Check the approved food list for servings of vegetables.
I also suggest that you be consistent with Raspberry Ketone Cleanse & Restore daily as this will help you stay regular. Eat that apple every day at 3 p.m. It has a purpose. Drink water with lemon in the morning or hot tea, as they will help you go to the bathroom. My body requires a huge leafy green salad daily and 1 cup of cooked broccoli every night to stay regular, making eating nightly a no-brainer for me.
- Lisa Lynn
How I Lost 40 Pounds ... And Kept It Off!
I'm reminded by people all the time (yes, including my mother) that I don't share my personal weight loss story enough. People see me now and think I popped out of the womb like this. The fact is, nothing could be further from the truth.
I have to really work hard at maintaining my weight. I have an awful metabolism and hypothyroidism. I'm officially 49 (plus shipping and handling ... LOL), and like many of you, I have a lot of things going against me when it comes to maintaining my weight and fitness level.
I know exactly how it feels to struggle at losing weight and to be honest, I didn't think it was going to happen for me. I live to help others lose weight, and I took a vow to help as many people as I possibly can to reach their fitness and weight loss goals so that they can live happier and healthier lives.
I received an email the other day asking me some very direct questions about my story. I thought it would be great to share those questions and my answers with you today. It's my hope and prayer that it will inspire you to keep the faith and begin believing that you too can become that person you want to be.
Here's the email and my answers to the questions:
Hi, Lisa. I love hearing your story of how you lost 40 pounds, and love that you understand what it feels like to completely change your habits. Seeing you makes me feel like there may be hope for me. Would you mind answering a few questions?
— Marcia C
How long did it take you to lose 40 pounds?
It took me a little longer to lose weight because I didn't know then what I now know. I also cheated too much on the weekends, and it would set me back 2-3 days, so every week I lost 3-4 pounds versus the 7 pounds in 7 days the new current system delivers.
What was the biggest obstacle you had to overcome?
I was in huge denial about how much I was eating. I ate extremely healthy, but I didn't realize that eating healthy can be high in calories and fat, so I never weighed or measured my food. I was eating a ton of nuts and seeds, and they are super high-calorie and slowed my weight loss down. While I was doing some of the right things, I needed to be spot on and 100 percent pure for my body to lose weight. This was a problem for me as I love food and live for it every day.
What do you do when you had had a rough day, and your emotions got the best of you, and you were dying for something good to eat?
My favorite question! This still happens to me more than you would think!
I've learned that I can still eat emotionally, but I have to change what's on my food or fork. And it works. I go for foods that are on my approved list (the Metabolic Boosting Food List), and since I love yummy food, I learned how to make it taste good. Now when I have a bad day, I default to grabbing a LynFit Lean Bar and making a Flat White Protein Shake. Or, I make the Protein Pancakes with Skinny Hot Chocolate.
I find that these keep me feeling satisfied and fill me up without making my cravings worse, which happens if I don't choose my foods wisely.
Also, with my metabolism, a lot of foods were stopping my weight loss, and I decided after being extremely desperate that I needed to stay 100 percent on the plan and reach my goal before I go off plan.
How did you stay on plan long enough to reach your goal?
The funny thing is, most people think it's a diet. What they don't realize is that whatever takes the weight off is also what keeps it off.
Since I decided that I was finally going to do this instead of continuing to hate how my body looked and not feeling good all the time, I put my energy into reaching my goals, and I learned not to take my eyes off that goal until I reached it. No ifs, ands, or buts.
That is the most freeing feeling, and I never thought I would see the day that food lost its control over me.
Do you ever feel deprived?
Nope! I feel liberated since I've been on this system. Nothing feels worse than when food has control over you, so I find that not having too many choices to make sets my mind at ease. I don't like to count calories so drinking the shakes have been the best thing that has ever happened to me.
Now my focus is to live life versus thinking about what I should eat. I do love to experiment with calorie-free ways to make the shake, and that's where I let my creativity sore, versus eating off plan.
What tips do you have that might help me to lose the last 10-15 pounds?
This is where it gets harder, and you'll need to be even more meticulous than when you lost the first 10 pounds as your body now needs less food than it did originally. Most people are stumped by that.
Take your supplements regularly and do not miss a dose! You need them now more than ever to convince your body to burn off stored fat. I'm sure by now you've learned they keep cravings away, and most importantly, they prevent your metabolism from slowing down. This is more important than ever before as you get leaner. Always go back to basics and practice getting brilliant at the basics. You'll always benefit!
I also had to realize that what I was putting in my coffee (cream and sugar) was negating all of my hard work. Now I add Melt Fat Milk to my coffee, and I like it even better. I lost 5 pounds doing just this one thing.
I learned I needed to eat more fish and less chicken because of the iodine seafood contains that nourishes the thyroid function. It's lower in calories so I can eat more and I love that.
I learned I need to walk at least 15,000 steps every day because I was overweight. That changed my metabolism for life. Luckily, I love walking, and I can praise and worship, study, research, text, or email while I walk, so I multi-task and haven't missed a day walking in 20 years!
I hope and pray that this short Q&A has instilled a new sense of belief in you that you CAN do this. And please, if you have any questions you'd like answered, send them to me at Support@LynFit.com. There are no questions too simple, too complicated, or too personal. I'll do my very best to provide you with the most honest answers I know how. There's always strength in numbers so let's band together as a team to help you reach your goals ... starting today!
BELIEVE. BEGIN. BECOME.
- Lisa Lynn
Ask Lisa ...
I can't have gluten or dairy, and the gluten and dairy-free substitutions made me gain weight. Can I follow the Metabolic Boosting Lose 1 Pound Per Day System? Help!
— Mary M.
Yes! Dairy and gluten are both the enemy when it comes to boosting the metabolism and losing weight, so the LynFit Metabolic Boosting Lose 1 Pound Per Day System has always been gluten-free. All of our products are micro-filtered to remove all traces of lactose. Lactose prevents fat burning because it spikes blood sugar levels due to the sugar (lactose) it contains.
LynFit is the cleanest, leanest nutrition program, making it the healthiest possible way to lose weight and improve health.
I feel so much better. I have more energy and I have fewer stomach problems since I'm not eating processed carbs like bread, rice, or pasta. But what can I eat to substitute for these foods?
I'm so very glad to hear you're feeling better, and I know how you feel being more energetic. I get sick a lot less too, and my metabolism is much better without these foods in my diet. Replacing these foods is easy! Here is what I do:
Replace bread with lettuce, used as a wrap. Or, think outside of the breadbox and stuff a pepper or tomato instead.
For rice, I use Riced Cauliflower, and I like it much better. Season it the same way. You'll save lots of calories and carbs.
You can substitute pasta with all kinds of spiralized vegetables like zucchini, celery, or yellow squash. These taste better and won't slow your metabolism the way gluten can. Spaghetti squash is always delicious as well.
Get creative, and you'll be amazed at what is available to you. Check out the Veggie Spaghetti and Turkey Meatball recipe in my book, The Metabolism Solution.
- Lisa Lynn
Is Snacking Making You Fat?
A recent study published in The New England Journal of Medicine finds that the more we snack, the heavier we are, due to poor nutrition choices that are negatively affecting our rapidly rising blood sugar levels. Sadly, it gets even worse; Type 2 diabetes is on the rise and is progressing even faster in kids than in adults.
I'm hoping you're asking yourself, "Why? What are we doing that's causing this epidemic?"
The truth is, a lot of diseases that you and I suffer from are preventable, and all that's required is for us to decide to make better, healthier choices. That's not always easy to do, especially when media and advertising dollars are at stake.
I'm also a recovering food addict (a.k.a. chronic snacker), so I get it, and I'm not judging. But until we face facts and listen to what our bodies are telling us that it really needs versus wants, we won't be able to lose weight or become healthier. And no amount of exercise can repair the damage of an unhealthy diet.
So, what are we to do? Prevention is the cure! We need to unlearn bad habits and learn new, healthier ones if we are serious about improving our health. That needs to start with replacing carb-filled, high-fat breakfasts with a cleaner, better-for-your-body metabolic boosting one instead. I'm hoping by now, you've learned how critical that first step is.
Next ... snack less!
Snacking is a widely accepted bad habit/pastime. Truthfully, most of us are not really hungry when we snack. We have trained our bodies to want food (and yes, of course, we like to eat), but since we stopped growing (age 18ish) we do not need the extra calories that snacks supply. Not to mention, most are ultra-processed junk food.
I had to learn that hunger wouldn't kill me. I had to learn to change the way I thought about food and the way I was feeding my family. Since I've lost 40 pounds (and I've been able to keep it off), I've realized that everything I ever learned about weight loss is all wrong. That’s why America's waistlines are growing larger every day.
Look at it this way ... if a car is already full of gas, do you continue to fill it up? Nope! Despite the compulsive urge eat that is driven by stress and anxiety, you don't need more calories, especially if you have weight to lose or fat to be burned off. That excess body fat signifies that your storage tank is full, so no more food is really needed. Please don't shoot the messenger, but I've got to be honest, so you too can lose weight and keep it off.
What the French Know that Keeps Them Slim:
- French people, including young kids, don’t snack as regularly as Americans.
- French kids, even very young ones, snack only once a day — in the late afternoon.
- It’s not that French children have different metabolisms than we do that allow them to go more than two hours without eating, or to get through social gatherings without food. They have better food hygiene and habits.
- The French have a different cultural idea about food, eating, and most importantly, how they view hunger.
We Americans fear hunger and think we will die or that our metabolism will slow down. Most of us prefer to eat something unhealthy rather than wait to eat because we have grown so accustomed to eating whenever we want. When the French are hungry, they simply remind themselves that they’ll be able to eat well at the next meal. They know they will be okay and hunger won't kill them.
Americans do everything they can to prevent hunger. The French, as well as other countries, cultivate hunger and even embrace it. From a health perspective, hunger between meals is a good thing. It produces healthier eaters, teaches self-control, and produces discipline around eating, especially in-between meals. It improves self-esteem when you empower yourself to say, "No!!!!!"
Sadly, we all go to great lengths to make sure that we are never hungry, which is the wrong messages around food and hunger. The truth is ... the more we snack, the worse we tend to eat.
An important study (that applies to adults as well) by Carmen Piernas and Barry M. Popkin at the University of North Carolina shows that:
- Children average nearly three snacks per day.
- 27 percent of their daily calories come from snacks.
- Today’s children typically take in 168 more calories from snacks than they did in 1977. (Does that mean kids are hungrier — 168 calories hungrier — at snack time than they used to be?) I doubt it. Kids are less active than ever before in history.
- Contrary to popular wisdom, kids don’t compensate for snacking by eating smaller meals. Kids two to six years old have added 182 calories per day to their diet since 1977, with no corresponding increase in physical activity.
- Most snack calories come from desserts and sweetened beverages, but salty snacks — i.e., potato chips, tortilla chips, pretzels — and candy are the fastest growing category of snack consumption.
What are we teaching our kids? Piernas and Popkin wonder this too. They ask: “Is the physiological basis for eating becoming dysregulated, as our children are moving towards constant eating?” I have witnessed this myself and would safely say we are and it's time to retrain ourselves.
Many people claim the healthiest way to eat is to eat often. But it's not working for us, so we need to take a different approach. You might argue that there’s plenty of research that shows that frequently eating throughout the day reduces the chances of becoming overweight and increases the risk of diseases such as diabetes and heart disease, among many more. Unfortunately, there’s also plenty of research that counters this. What's important to know is that that research is often funded by the snack companies who stand to make money off that research.
And while the USDA continues to recommend two meals a day for preschoolers, the American Academy of Pediatrics simply advises parents to “limit snacking during sedentary behavior or in response to boredom and particularly restrict the use of sweet/sweetened beverages as snacks (e.g., juice, soda, sports drinks).”
I'm suggesting that we declare a national snack emergency to end obesity, and especially childhood obesity. But let’s not rely on health care programs like doctors or pharmaceutical drugs to correct health issues we have control over. Let's take responsibility for ourselves and our children by simply making one better, healthier decision at a time. We can all do that!
Let’s change the way we think and teach our children how to eat and set good examples for them by eating healthier ourselves. We can save tons of money and the best part ... we will all feel better so we can live the life God meant for us to live.
Enough ranting from me ... but this needs to be addressed before we can really snack better.
According to a report, 48 percent replace meals with snacks and say they are always nibbling. Snacking contributes to a higher intake of calories, which in turn leads to weight gain, imbalances, and high blood sugar levels. Over the last 30 years, snacking has doubled. Children are snacking three times a day, sadly from non-nutritious food groups such as carbs and sugars.
Snacks provide ¼ of our daily calories, and sadly, most of those from excess sugar, fat, and processed carbohydrates versus the nutrients that our bodies need such as protein and fiber.
The more you snack, the more weight you’re likely to gain because the types of foods and beverages we consume are not usually the most nutritious.
So what do we do when our hunger gets out of control? Snack smarter by filling up on whey protein. It's the best whey to fill up! Fill up on the kinds of food that turn the hunger switch off versus stimulating it more. Most of us think protein drinks are great for building muscle, but the right protein drink can also help you kill cravings. Research in Nutrition Science backs this up. After consuming a complete whey protein drink, people reported feeling fuller and consumed fewer calories all day than those who were drinking fruit smoothies and juices, even if they added whey. Whey protein (vegan and milk protein sources won't do this) balance blood sugar levels that signal hunger. LynFit Whey Protein offers the exact amount of high-quality protein that your body needs.
LynFit Whey Protein offers the exact amount of high-quality protein that your body needs. It has 24 grams of pure, non-GMO, microfiltered whey that blocks and blunts cortisol (stress hormones) from rising, that makes you crave.
Did you know that 94 percent of Americans snack at least once daily?.
There is good news for you if you’re a snacker.
Snacking can deliver benefits if you snack right.
- Balance blood sugar levels, which help to control hunger and cravings
- Improve focus and concentration
- Provide natural energy
- Restore gut health
- Helps reduce calories to encourage weight loss
- Fills you up without filling you out
Aim for protein and fiber. They can taste delicious if you have the right ingredients and tools on hand. Using a Complete Whey Protein that tastes delicious can save you time and money and encourage cravings for the right kind of foods instead of the wrong ones.
Nourishing the body in the process is the best way to help turn off the weight gain switch and prevent fat storage. If you use these three simple alternatives, you'll also turn on the weight loss switch and tame the hunger beast. You'll not only look better, but you'll also feel better, with energy to live your life and focus to get you through those complicated and stressful days.
Crunchy equals stressed, but crunching on chips will only make it worse due to the lack of nutrients. Chew and crunch on this instead:
Graham Cracker Lean Bar: High protein, gluten, and 99 percent dairy free fiber from healthy prebiotic sources, so you feel fuller longer. Enjoy with a cup of hot tea or Skinny Hot Chocolate (next tip below). The fiber source in these bars helps to keep you feeling fuller longer, support a healthy weight, balance blood sugar levels, and help lower cholesterol, all while improving gut and digestive health.
Chocolate cravings equal a mood boost. Indulge on chocolate that boosts mood without the added sugars and fats.
Grab a Lean Bar! If you buy a protein bar off the shelf you'll soon see how effective the Lean Bars are at satisfying hunger, plus, they also lower blood sugar levels. Just one small slip eating a cereal bar can stop your weight loss due to the blood sugar spikes they cause.
Comfort food. You know, the kind you eat with a spoon. This tells that you had a stressful day and there is no better way to soothe yourself than a warm bowl of soup. Ramen noodles are one of the most popular soups consumed as a snack, but it delivers more processed carbs and sodium than an oversized meal, despite the fact that it's not very filling.
You can also add some shrimp or pulled chicken breast for a delicious, fast, and easy meal.
Losing weight and keeping it off doesn't mean you have to struggle or suffer; you just need the right tools to help get you through the tough parts. Make sure you always have a stash of the right things available like Complete Protein Shakes and Lean Bars, so you never run out.
Our new ELITE AutoShip Program can help you stay on track while saving you 20 percent. The best part is that you can cancel at any time and add or delete products whenever you feel like it. FOR A LIMITED TIME, we are accepting new ELITE AutoShip customers who can save 20 percent off every order. What are you waiting for? Sign up now before the spots fill up!
- Lisa Lynn