What You Need to Know About Bloating

How listening to your body can help you achieve the healthy lifestyle you seek and avoid the bloating and discomfort you hate.

We’ve all felt it: that unusual feeling that your stomach has stretched to the limit. It is uncomfortable and makes zipping up your favourite pair of skinny jeans a workout.

What caused the puffiness? Maybe it’s the large dinner you just had, but perhaps you just had a smoothie? There are numerous reasons why you might be experiencing such discomfort in your belly, and we can help you understand them.

Abdominal bloating usually occurs due to the buildup of gas in the abdomen. Fluid retention is another possible culprit. Bloating feels different to everyone, but it’s generally a sensation of tightness in your midsection. More often than not, bloating can be severe and may require immediate attention.

First, let’s look at some of the major causes.

Excessive Eating

Remember Thanksgiving dinner and Barb’s potluck? Managing portion sizes can be so difficult when the food is so good. Your stomach is only about the size of your fist and can only stretch so much. What’s even worse, you may have some gastrointestinal tract sensitivities. Picking the wrong types of food from the buffet is potentially the most common cause of bloating.

Carbohydrates

Starchy foods give your body the energy it needs, but too many carbs at once can cause water retention in your body. Starches are absorbed in your bloodstream almost instantly. Therefore, excessive portions will often lead to bloating.

Eating too fast

The quicker you eat, the more you are likely to swallow air pockets and increase the likelihood of experiencing a swollen belly full of air. Also when you eat fast, you rob your body the chance to keep track of what you are consuming thus sending the wrong signals to your brain, and you might end up feeling overly full with a distended stomach.

Too many fizzy drinks

Carbonated beverages such as sparkling wine, water and soda can cause bloating. The fizz can cause gas to get trapped in your stomach.   

Medication

Some drugs usually have side effects that include bloating. These may include, but are not limited to, birth control pills, steroids, codeine and non-steroidal anti-inflammatory drugs. On the other hand, codeine may slow down digestive activity in the GI tract and may cause bloat problems.

Solution: How to Prevent Bloating

  • Portion Control. Eat just enough for your stomach and only when you’re hungry.
  • Chew Thoroughly. Take your time to chew food properly before swallowing. Enzymes in saliva will help start the digestive process and this time will send signals to the but and brain about what’s coming down the line.
  • Fizz Control. Limit the number of carbonated drinks you consume and switch to healthier alternatives.
  • Food Sensitivities. Avoid consuming your trigger foods.
  • Carb Control. Avoid eating too many simple carbohydrates. Two bread rolls are too much.
  • Medication Alert. Don’t stop taking medications, but if they are part of this picture, speak to your doctor about potential alternatives.

No one likes to feel bloated, but it happens.  Frequent occurrences can indicate digestive health concerns. Make sure your food and lifestyle choices support your unique system.

If you suffer from bloating and are interested in discovering the right food choices to support your healthy lifestyle, our friendly Slimwell staff can help guide you in the right direction. Call us today for a no-obligation chat about your needs.

DIARRHEA: What it Means and How to Stop It

GutChek for Food Sensitivities and Diarrhea  

Digestive health is essential for optimal vitality. If you experience loose stools or chronic diarrhea, this may indicate that you have food sensitivities. Symptoms of pain, cramping and GI discomfort may be prevalent with diarrhea. Three or more loose stools per day are considered to be diarrhea and may warrant a visit to the doctor. Most people have had severe diarrhea sometime in their life. Many people experience loose stools frequently. It happens when you pass excessive liquid stool during bowel movements and is usually a symptom of other health concerns.

Food sensitivities are a common cause of chronic loose stools. Bloating and gas are additional symptoms that may be present because the digestive system is reacting to various foods. Food sensitivities are different from food allergies. Think of them as a warning sign vs a full-blown reaction. The immune system is responding to certain foods, but there is not an anaphylactic response. Food sensitivities left unattended can lead to increased inflammation and more significant issues, which is why they are important to isolate and address.

If you experience intermittent loose stools, monitor your diet for these common food-related causes:

Lactose intolerance:

The body’s inability to digest sugars contained in dairy products can cause loose stools, gas and bloating. If you have low levels of lactase, the enzyme that catalyzes digestion of milk, consuming foods rich in milk components may cause loose stools.

Fructose intolerance:

Honey and natural fruits contain a type of sugar known as fructose. When people with fructose intolerance consume products with this kind of sugar, regardless of the fact it’s natural, this can lead to bowel irritation, and consequently diarrhea.

Gluten intolerance:

Gluten is a protein found in wheat and other grains. Sensitivities or intolerance of this protein is common. Some people are sensitive to grains because the high fibre content irritates the bowls.

Reaction to artificial sweeteners:

Artificial sweeteners, such as sorbitol, and aspartame can also be problematic and lead to digestive disturbances. These sweeteners are prevalent in processed diet foods.

Fatty and fried foods:

Fatty and deep-fried foods can be difficult to digest for even the healthiest people. Bloating and diarrhea could follow as a result.

What you can do to help loose bowels and diarrhea:

Proper Hydration:

Since you pass excessive liquid in your stools, drinking extra fluids is essential. Water, soups and juices are beneficial to easing symptoms.

Dietary Changes:

When recovering from diarrhea and related symptoms like bloating, gradually introduce low fibre foods into your diet after taking liquids. If it’s genuinely diarrhea, the recommended standard is the BRAT diet.  Bananas, rice, applesauce, and toast. These foods are less likely to cause bowel discomfort. If loose stools and suspected food sensitivities are the culprits, removing these triggers from your diet is crucial.

Dietary Observation:

Keep a food journal and track everything you eat and drink. Sensitivities may present themselves up to 72 hours after consumption, so note the time of each meal too. After a week or two, look at the big picture and observe any trends.

GutChek: A Food Sensitivity Test:

The Slimwell Program integrates a food sensitivity test for every client. We send a hair sample to the lab and three weeks later, a comprehensive list of food and environmental sensitivities are determined. The results even reveal metal toxicities. A science-based approach to preparing for the next step.

Follow an Elimination Diet:

Abstain from all potential food sensitivities for 6-8 weeks. The body will have time to rest from exposure and likely begin repairing itself. After 6-8 weeks, you introduce eliminated food one-by-one to find which ones the body is reacting to. Your body will naturally tell you which foods you need to drop entirely.

Many people struggle with this because eating is habitual. A certified holistic nutrition consultant can be the most helpful tool here. They can view dietary habits objectively and can help devise suitable replacements; an elimination diet does not mean you should feel deprived when your favourite ‘go-to’ food is on the chopping block.

Experiencing loose stools, diarrhea, or any other related symptoms such as bloating is no reason to panic. In most cases, these issues can be managed. More often than not, it is just our body’s way of trying to communicate; we just need a dietary and lifestyle change.

If you suffer from loose stool and are interested in discovering the right food choices to support your healthy lifestyle, our friendly Slimwell staff can help guide you in the right direction. Call us today for a no-obligation chat about your needs.

Why Diabetics Need A Healthy Weight Loss Program

What you need to know about the risks associated with being overweight with diabetes.

There are two main types of diabetes. Type 1 occurs when the pancreas is unable to produce enough insulin to break down glucose into energy. Type 2 diabetes involves high blood sugar, insulin resistance or a relative lack of insulin. Essentially, the body’s ability to convert glucose into the energy becomes inefficient.

Although some people are more genetically at risk in developing type 2 diabetes, more often than not, obesity and lack of exercise will lead to its onset. Preventative measures include eating right, exercising regularly and maintaining a healthy lifestyle. This article elaborates on how the need for sustainable weight loss and diabetes are indisputable.

Fat Cells Inhibit Insulin Function

Type 2 diabetes mainly occurs when chemical released by fat cells around the abdomen prevents insulin from converting glucose into energy. This accumulation leads to dangerous levels in your body. Treatment of type 2 diabetes generally involves weight management and will often reverse the effects of type 2 diabetes because weight loss helps reduce excess fats that may inhibit the proper functioning of insulin.

Obesity Causes Resistance on Various Cells

When the endoplasmic reticulum cells are overburdened by too many nutrients to process, it sends a signal to the pancreas to reduce insulin production. If insulin is insufficient in the body, there will be too much sugar that is not broken down leading to diabetes. When people with diabetes reduce their weight gradually, and in a healthy way, cells begin to normalize. The pancreas will generally start producing enough insulin to convert sugar effectively.

Obesity Causes Inflammation of Cells

The Body Mass Index (BMI) calculates a person’s height and weight to help determine if they are in a healthy weight zone. If your BMI is greater than 30, you are at high risk of developing type 2 diabetes. High BMI causes cells to swell thus inhibiting the proper functioning of insulin. Healthy weight loss will help bring the BMI down and reverse a diabetic condition.

Weight Loss and Type 1 Diabetes

Although weight loss is helpful for patients with type 2 diabetes, unexpected weight loss can be an indicator of type 1 diabetes. If your lifestyle has not changed, you’re not exercising regularly and yet still losing weight, this can indicate a diabetic condition. When the body is unable to produce enough insulin to convert glucose into energy, it will opt for another solution and break down fat and muscle. If significant weight loss for no good reason is noted, discuss this with your doctor.

Final Verdict

Type 2 diabetes and the need for weight loss go hand in hand. Trim the fat with a sustainable weight loss program that involves dietary and lifestyle changes. Diabetic patients who make an effort to reduce weight have shown the ability to reverse diabetic conditions and improve overall well-being.

If you suffer from diabetes and are interested in discovering the right-fit diet and lifestyle program for your needs, our friendly Slimwell staff can help guide you in the right direction. Call us today for a no-obligation chat about your needs.

Break the 5 Habits Keeping You Heavy

Breaking habits isn’t easy – they are typically the result of a way of life that is easy and comfortable for you. However, if the results of this lifestyle is keeping you from the life you truly want, then it’s time to suck up the effort it takes to change. Just two weeks of elimination will have you started down the path towards healthy change.

1. Say No to Sugar

Craving something sweet? Eat fruit! Otherwise, stay away from foods or drinks that are heavy in sugar. A habit of drinking pop, juice, candy, Tim Horton’s double doubles, desserts, jams, yoghurt, even alcoholic beverages all pumps your body full of sugar it doesn’t need, so find some healthy alternatives.

2. Substitute Your Snacks to Fruits and Vegetables.

The habit of turning to common snacks like chips and crackers, packed with empty calories, does very little to fill you up or provide the nutrients you need to stay healthy. Substituting fresh fruits and vegetables a few times a day (made easier if you pre-cut and store somewhere that’s easy to access) will make a drastic difference in your health and energy levels.

3. Moderate your Meat and Dairy Intake

The recommended daily total intake of meat (including fish) is a mere three ounces — that’s approximately the size of your fist. Dairy consumption should be restricted to low-fat or skim milk varieties, and be consumed in moderation (no more than 2-3 servings per day) Full-fat products can raise your cholesterol and even lean, skinless cuts of meat contain saturated fats and cholesterol that will work against your desire to limit calories.

4. Skip the Restaurant  

Unless you can find something that fits your desire to limit fat and calories, eating out will inevitably lead to weight gain due to most restaurants focus on large portions and high-calorie treats. If you must eat out, try to only eat ½ your meal and take the other ½ home.  Ask for the higher calorie items in your meal to be switched out for steamed vegetables. Focus on the company or the social aspect of being in a restaurant, instead of the food. Want more tips? Check out this link to a blog Slimwell wrote about it.

5.Limit Your Screen Time

Studies show that too much screen time can lead to weight gain. Whether it’s your phone, television or computer, extensive screen time (and the common snacking that comes with it) is a habit that drastically affects your ability to stay in shape.

A good rule of thumb is to limit your screen time to be equal to the time you spend exercising. While watching TV, if you must snack, try to stick to healthy snacks, and give yourself portions that don’t allow you to mind;ess;ly consume endless calories.

Habits aren’t easy to break, but with the right plan and ongoing support and guidance – you can achieve your goals.

Looking for a head start? Slimwell can help you lose 30lbs in 30 days, and has programs that ensure you remain supported every step of the way. Contact us today to speak to one of our qualified coaches.

Allergies versus Intolerances

Slimwell

What’s the difference and how do you determine what foods to avoid?

What’s the difference between food allergies and food intolerances? You may think that they refer to the same thing, but understanding the difference can put you in a better position to navigate them in your quest to feel and look your best.

First of all, here’s the basic explanation for the differences between allergies and intolerances:

Intolerances typically show themselves in the form of a negative reaction that is more annoying or uncomfortable than it is threatening. Typically, the effect is exclusive to the digestive system.

Allergies, on the other hand, are likely to cause much more severe reactions that can sometimes be life-threatening. Allergies are mediated by the immune system and can affect multiple organs.

Signs of Intolerance

If you have ever heard someone suggest that a certain meal “doesn’t agree with them”, there is a good chance that they are experiencing a food intolerance. While everyone’s body reacts differently to different foods, common intolerances come from consuming food additives, medications and ingredients like gluten or lactose.

Symptoms from these types of reactions include gastrointestinal discomfort, headaches cramping, dizziness, diarrhea or even vomiting. While they are certainly uncomfortable, they are non life-threatening.


Signs of Allergy

Allergic reactions are much more intense than intolerances and typically within 30 minutes of coming into contact or consuming something you are allergic to you could experience rapid, severe anaphylaxis, hives, rash, swelling around or inside your mouth and/or difficulty breathing. Left untreated, certain allergies can even lead to death.

Allergies are not restricted to food items; you may experience allergies to many other things as well including bug bites, drugs, aspects of nature, animals, dust, the list goes on…

Are Allergies/Intolerances Avoidable?


A common question surrounding allergies and is whether they are hereditary or developed over time. The facts suggest a combination of both.

Children whose parents have outdoor allergies or asthma are at a higher risk of similar environment-triggered allergies for their entire lives.

Food allergies, on the other hand, while typically revealed during early childhood, but sometimes food and other allergies like dairy or peanuts can reveal themselves later in life – or even go away over time.

To battle the potential for allergies, some research recommends introducing potentially allergenic foods to children early in life as a means of preventing their development. Before you try this at home, speak to a healthcare professional for proper guidance.

Intolerance are sometimes genetic, but they also can develop over time. For example, an intolerance to dairy may come later in life as a result of your body’s fading ability to produce the enzymes that digest lactose.


How Do I Know if I Have Allergies or Intolerances?

Typically, your medical care provider is a good first place to go for allergy tests.  They can provide guidance to help you find out whether you have any allergies; including skin and blood testing.

When it comes to intolerances, Slimwell can help! We offer a simple test that uses just a few strands of hair to determine which foods may be causing your digestive symptoms.  You then receive a comprehensive report and a personalized consultation to help you navigate your path to better digestive choices.


Don’t want to take a test? A comprehensive food diary that records everything you eat and how it makes you feel afterwards could be enough to get you only eating that which agrees with you.

Managing Your Symptoms


Elimination and possible avoidance is the best way to manage your allergies and your intolerances.

If you are allergic to a specific food ensure you carry an epinephrine auto-injector with you at all times.  Many people are not aware was what medications they may be allergic to. The molecular you health assessment test has this component and can identify what medication works normally, what you may have adverse reactions to and what medication have an enhanced reaction with your unique body system.

Drug allergies tie really well to our molecular you test 🙂  How do you know what drugs work with your system and what drugs don’t?

Lapband Surgery: Considering going under the knife?

What You need to Know About Lapband and WeightLoss.

According to physicians obesity occurs when your BMI is 30 or above; a point where the body is unable to process excess fats and amino acids. Obesity can predispose you to higher chances of lifestyle diseases due to the failure of organs to function properly.

Globally, people are getting overweight to the point of crisis. Fat, not slim, has become today’s norm, and like anything that is the result of long-term life choices. Obesity has opened the door for a variety of weight-loss options that offer results faster and easier than committing to a lifestyle change – but do they work?

Weight loss surgery

Depending on the choice of surgery, patients often lose 30-50% of their total weight within a short period. While there are many types of restrictive weight loss operations, Lapband surgery is a popular choice.

What is Lapband surgery?

Lapband surgery is an invasive medical procedure that involves insertion of an adjustable silicone band, also known as the gastric band, around the upper part of the stomach to close or create two chambers to regulate food passage.

The procedure

The procedure usually takes about 45-60 minutes. First, the doctor will begin by administering general anaesthesia.  The surgeon will then make one and five small incisions on your abdomen. With the aid of a tiny camera also known as a laparoscope, the surgeon will have a good visual of the interior parts of your stomach. This way he will be able to use the surgical instruments without causing any harm to the abdominal cavity while placing the silicone band in a correct position. The lap band is structured in such a way that the inner part has a balloon which is connected by a thin tube that is used to make periodic adjustments.

How the lapband operates

The small stomach pouch is responsible for patients feeling full even after consuming very little food. The feeling of satiation allows for a smaller consumption of food.  

The band only temporarily alters the anatomy of the digestive tract/stomach as it is removable. The size of the lapband can also be reduced or increased by altering the saline present in the band.

Not everyone is eligible for LapBand.

Before the surgery, the doctor will discuss with you all the available options. If you wish to proceed, the doctor will inform you of the risks and benefits of having the operation. Due to the health risks associated with obesity, you may be required to lose weight to even be eligible for surgery.

Generally, gastric band surgery is recommended for individuals:

  • Aged between 18-65 years
  • Body Mass Index (BMI) of above 40
  • BMI above 35 with serious overweight related diseases such as sleep apnea, osteoarthritis or Type-2 diabetes
  • Inability to lose weight after several interventions

Before you consider going for the operation here are a few things you should know:

  • You must make a lifetime commitment to a healthy lifestyle
  • You may need to lose weight to be eligible for surgery
  • You may need to quit smoking and regulate or decrease your alcohol intake
  • You will be required to eat slowly
  • You may experience discomfort when ingesting certain foods, even healthy ones that have difficulty passing through the band

Desperation is a driver. However there is an easier, non surgical option.

The fact is, this surgery simply provides those in desperate need an option to get back on track. But there is never going to be a substitute for a health focused lifestyle and diet that supports your unique needs. Check out this blog

If rapid but safe weight loss is required, consider Slimwell. If going under the knife is not appealing to you, consider Slimwell. There is a safer, long-term alternative and that is Slimwell.

Slimwell is a nutritionally focused weight loss program that personalizes your journey to meet your weight loss goals. On the Slimwell program the average weight loss for men is 30 lbs in 30 days, and for women is 25 lbs in 30 days. Slimwell is a great non surgical option when rapid safe weight loss is required. Consider Slimwell first and live slim and well for life. For reasons why LapBand doesn’t support your long term health, check out this blog.

What is Coolsculpt?

Slimwell recognizes there are plenty of ways to lose fat these days. While there will never be a substitute for healthy eating and exercise, there may always be that stubborn fat that diet and exercise alone can’t get to.  In that case, you may be considering Coolsculpt.

Coolsculpt is a great option when looking to target problem areas. However it is not always the right option if you have 15lbs or more to lose. Here’s why.

What is Coolsculpt?

Coolsculpt is a non-invasive procedure that works by freezing fat cells. Someone getting a coolsculpt done doesn’t go under the knife; there’s no surgery or cutting involved, so the procedure is safer than other types of surgery, such as liposuction.

How Coolsculpting Works

The technician uses an applicator that works in a similar way to a vacuum, though not anywhere near as powerful. The skin is sucked into the applicator, which cools the fatty cells. The area will go numb, and it’s likely the patient will experience a cold sensation around the treated areas.

The procedure takes approximately one hour. There might be some tenderness or soreness at the spot, but there’s no recovery time needed — unlike actual surgery.

It can take between four and six months for the fat cells to disappear entirely.

Does Coolsculpting Work?

Fat cells treated with Coolsculpt go away completely. However, the procedure won’t stop new fat cells from growing, so keeping the weight off requires a change in daily habits around nutritional choices.

What sort of cost is involved?

Coolsculpt is considered a cosmetic treatment so it generally won’t be covered under insurance. The prices can vary depending on where you’re located and how many treatments might be needed. Someone with fat located on several parts of their body might need more treatments than a person with only one or two areas that need treating.

Coolsculpt is a great way to target those stubborn areas especially, after you have lost weight and are still feeling like a little more tone is needed. Instead, if you’re looking to lose weight and keep it off a nutritional choices are the lifelong solution. However Coolsculpt is a fast solution for targeting 5-10lbs of fat in problem areas.

It’s also important to discuss coolsculpting with your doctor or GP. Weight gain can be linked to more than just unhealthy eating and can be indicative of other health problems, such as diabetes.

Coolsculpt may act as a quick way to target those unwanted bulges or problem areas. It’s non-invasive, doesn’t hurt, and you don’t need to spend ages recovering from surgery.

Consider your end goal.

Are you looking to target specific areas OR do you have more than 15lbs to lose and wish to keep it off?  

A great candidate for Coolsculpt, is someone who is close to their target weight, but with some areas that may need a little extra help with toning or targeting those stubborn areas

However If you’re looking for help with achieving your optimal weight, consider a nutritionally focused weight loss program like Slimwell that focuses on losing weight and keeping it off.

Contact our team at Slimwell for a free consultation. We’ll explain our approach and why it boasts a success rate of more than 90% for those who stick to it.

Best exercise to lose weight for beginners

When it comes to losing weight, dieting is often not enough, you need to exercise in order to see significant improvements. But where can you start? Not everyone has the time, money or confidence to join a gym, but that shouldn’t keep you from achieving your goals.

If you do not know where to start your weight loss regime, this article will introduce you to a few of the best exercises for weight loss beginners.

These beginner exercises are effective at targeting different parts of the body, working the body muscles to increase the metabolism of fats, leading to lesser fats in the body and more effective weight loss.

Cardio exercise

If you have never worked out before, or have been in a long stretch of inactivity leading up to your new commitment to exercise, then you need to ensure your heart is prepared for the exercise to come.

An intense cardio exercise (sprinting, stairs, hill climbs) should last an average of 25 minutes, three days a week.

Lighter exercises (walking, light jogging, moderate cycling) should be 30 minutes for 5 days in a week.

Even if you don’t have enough time for a 25-30 minute cardio session, it’s always a good idea to warm up with light exercise capable of getting your heart pumping prior to doing anything strenuous.

Skipping Rope

Skipping Rope is a favorite to many from kids to professional boxers. The agility and intensity of skipping rope can make your excess weight melt away like snow in the sun. In fact, you can lose up to 10kcals every minute. This makes it a favorite among the best exercise for weight loss

It is simple to skip rope. You hold the two ends of the rope with your hands and then flick it over your body, jumping over it when it comes under your feet. No rope? Try jumping jacks instead.

Push-Ups

This is among the best core workouts and nearly everybody who went to PE classes knows how to do a push-up. If you are a greenhorn in this classical weight loss exercise, it is simple.

You rest your body weight on your hands (palms down shoulder-width apart) and toes (pointed down) while lying on the ground, face down.

You need to keep your core locked in order to ensure a flat line over your heels, gluteal region and head. Lower your chest to an inch above the ground and ‘push-up’ using your chest and arms.

Plank

This is one of the best exercises to lose weight around your waist area. Normally, this is the area that harbors a lot of fat in the body.

So what do you need to do? Remember the initial position for push-ups? This time around, instead of supporting the upper part of the body with your hands, use your forearms only. Ensure that the abdominal region is on a flat line with the rest of the body.

Get your abs tensed and hold this position for a minute. You can increase the time with time as your strength grows.

Squats

Squats for weight loss can be done with or without barbells. For some beginners, barbells only intensify the exercise to an unbearable level, so don’t be afraid to start slow and work on your form before you add weights.

How does one effectively do squats? Stand with your legs apart the distance of your shoulders.

If you have a barbell, hold it at the back your head. For those who do not want to go the barbell way, cross your hands over your shoulders at the front.

Slowly, go down with your torso to the level of your thighs. Stay parallel to the ground. Watch your knees do not protrude in front of your toes or nose.

Final word

This are some of the best exercise to lose weight for beginners that are simple and affordable – but they are not enough on their own to get you the results you want!

If you are looking for advice on a weight loss program that takes into consideration your goals, your lifestyle, your dietary sensitivities and your desire for fast results – contact a Slimwell advisor today to find out what a customized weight-loss program looks like.

Can You Lose Weight and Gain Muscle Simultaneously?

Losing weight and building muscle are typically considered to be twin goals of physical reconditioning and weight training. However, most times the body resists doing both at the same time. This is because the body tends to increase the level of muscles and fat when the supply is in plenty and loses both them when the availability of food is scarce.

As such, those looking to maintain muscle require large amounts of fats. On the other hand, to lose weight, you will need to reduce your calories intake and burn more stored fats.

It’s already becoming clear that there’s nothing easy about doing these things simultaneously, but let’s dig a little deeper.

Differences between Losing Weight and Building Muscle

What it Takes

Weight loss is considered to be more of a mental challenge.

This is because losing requires you to embrace a new lifestyle. You will need to incorporate some significant changes (doing away with bad habits that lead to weight gain) and breaking habits is tough work regardless of whether it’s smoking or taking three sugars in your morning coffee.

Building muscle, is both a mental and physical struggle. You will not only be required to take in more calories, but the level of exercise intensity is on the extreme side. Building muscle is a process that takes quite a long time and often requires you to work for a long time before you seeing progress. The discipline required can take a toll on both your mental and physical wellbeing.

What’s Heavier?

Muscle is denser than fat, which means success in gaining muscle can sabotage the goal of losing weight.

Should I Build Muscle or Lose Fat First?

Unfortunately, biology goes against achieving both goals at the same time, so we encourage you focus on building your strength up as part of your long-term goal for weight loss. Even though muscles are technically heavier, building your strength will make it easier and safer to do the activities you need to do to lose weight.

Why not so both simultaneously?

While biology doesn’t exactly make it easy, don’t lose all hope! With a few strategies from an expert you can achieve both weight loss and muscle gain simultaneously.

  • Consume Proteins for Every Meal

Research shows that a low-calorie diet combined with a high protein diet will help you lose fat while at the same time helping you gain muscles. As a general rule protein should be spaced out evenly across your daily meal plan.

  • Lose Weight Slowly

You may feel like you need to lose weight as fast as possible. However, if you want to ensure you keep your strength, consider a long-term strategy that doesn’t throw your strength out with the fat bathwater.

  • Strength Train at Least Three Times a Week

Concentrate on high-intensity interval exercises to help you burn fat and build muscles at the same time.

Conclusion

The truth is that everyone could use a little help when it comes to losing weight without losing muscle, and Slimwell can help!

Best-practice aside, we offer something extra that makes losing weight and keeping muscle a heck of a lot easier. Contact one of our Slimwell advisors today and ask them to tell you more.