include def tip 24

💥Ever wonder how we get fat?…
.
There may be a multitude of reasons why the process happens…
.
BUT, there’s actually a simple metabolic process that causes us to store fat that’s pretty much the same for everyone [stick with me]…
.
1️⃣High blood glucose elicits the release of the hormone insulin…
.
2️⃣This speeds the uptake of glucose by tissues and favors the storage of fuels as glycogen and triaglycerols…
.
3️⃣This storage process inhibits fatty acid mobilization in adipose tissue…
.
🛑WAIT - What does this really mean?
.
📌High blood glucose comes from eating carbohydrates…
.
✳️Let me be clear: Carbs are NOT bad 😈 [too many carbs are not good]…
.
👉🏻We need carbohydrates for brain function and many other metabolic processes….
.
👉🏻Don’t even get me started on eliminating all carbs (as in the keto diet) 😡…
.
📌When we eat ANY type of carbs, this prompts the secretion of insulin so your body can do something with the energy that you just ingested…
.
✳️NOTE: Insulin is NOT bad, it’s just a delivery vehicle [too much insulin is not good]…
.
📌Insulin will deliver energy where you need it…
.
✔️If you’re exercising, energy will be used immediately…
.
✔️If your liver or muscles need energy replenished, it will go there…
.
✔️If energy is not needed for immediate use, nor for liver or muscle stores, then it’s saved in the form of body FAT…
.
✳️NOTE: We often have a surplus of energy…
.
❌We may be sedentary with low energy requirements⬇️...
.
❌So the body shuttles extra energy into fat stores & we NEVER mobilize the fat we’ve previously stored⬇️...
.
❌So as long as insulin stays elevated, it will inhibit the release of stored body fat…
.
So ⬆️increased insulin levels will prompt➡️ storage of unused energy as fat…
.
❌Eventually you become insulin resistant ➡️which means that now your insulin levels remain abnormally elevated⬇️…
.
❌So now your fat tissue tends to work towards storage rather than mobilization and you get fatter 😫….
.
💡So what’s the answer? Just to recap…
.
🍽Fat accumulation is fundamentally determined by insulin and our insulin levels fluctuate with the quantity/quality of carbohydrates we consume…
.
🍽The more carbs we eat, the more insulin we will ultimately secrete…
.
🍽The higher our insulin levels, the more fat we accumulate…
.
🌟Ultimately, it’s finding the right balance of carbohydrate to energize your body without causing fat storage…
.
🌟It’s finding the right balance of macros: carbs/fats/proteins and timing your food intake to moderate insulin and mobilize fat stores…
.
🌟It’s learning to eat with intention and purpose while also enjoying food…
.
🙄Sound complicated?…
.
⚡️It can be, but not when you have an expert in your corner that understands the process and personalizes a plan for YOU…
.
💫If you’re tired of gaining and losing the same weight over and over, reach out 📲and let’s solve this once and for all…
.
Reach out to me here: http://lifestyle.shawna247.com/

🤦‍♀️Can’t lose weight?…
💡Here are 3 common scenarios & possible reasons...
.
🗣”I’m eating the same but gaining weight”...
.
✔️You may be eating a ‘bit’ more due stress, lack of sleep, new schedule etc…
✔️You may have a decrease in NEAT (non-exercise activity thermogenesis)…
✔️If tracking, you may be under-estimating intake or experiencing a change in food intake…
.
🗣”My hormones are making me gain weight”...
.
✔️Hormones tend to be a scapegoat & you don’t gain weight JUST because of ‘hormones’…
✔️Especially during menopause, addressing lifestyle habits can significantly impact other hormones like cortisol, insulin to balance ‘menopause’ hormones out…
.
☝️One caveat…
.
⬇️When there’s a decrease in thyroid hormones (triiodothyronine known as T3 & Thyroxine known as T4) weight gain ‘may’ occur…
.
🔬Research says people with mild (10-15% of pop) to moderate hypothyroidism (2-3% of pop) may experience a metabolic slow down of 140-360 cals a day which can lead to weight gain over time. So…
.
🔆It’s important to address lifestyle changes to offset these 140-360 cals/daily (easily addressed with activity 🏋️‍♀️& proper nutrition🍽)…
.
🗣”I’m eating 1000 cals a day and not losing weight”…
.
✔️You may be underestimating intake. For example, not counting bites, licks, mis-measuring/tracking your food….
✔️Sometimes you may forget to log foods…
✔️Possibly you overeat on weekends so the average thru the week is still higher than the deficit created or needed to lose fat…
.
🌟Your results are BEHAVIOR dependent - it’s all about
developing consistent, sustainable daily habits…
.
💡Try…
📝Tracking your food (this creates a natural accountability)…
🛑Eating until you’re 80% full then STOP…
🤔Eating slowly & more mindfully…
🍎🥦🥩Eating more quality foods, less processed foods…
😴Getting more sleep…
🥴Reducing stress as much as possible…
🗺Getting some direction with nutrition/lifestyle…
.
🙋‍♀️Yep, I gotcha there!…

Start here: http://lifestyle.shawna247.com/