August Newsletter | Red Mountain Weight Loss - Texas

M AY Y O U C L I M B

ABOVE the CLOUDS issue

IN THIS ISSUE #8 | AUGUST 2021

Overcoming the Endomorphs’s Weight Loss Challenges 5 Ways to Get Motivated for Weight Loss The Perfect Breakfast Recipes for Back-To-School 5 Ways to Become a Weight Loss Goal Getter Star Patient: Tara M. feels like herself again

OVERCOMING THE

Endomorphs’s Weight Loss CHALLENGES

MESOMORPH

ECTOMORPH

ENDOMORPH

Your inherited body type, or somatotype, can tell you a lot about how to navigate your weight loss journey. Mesomorphs are lean, naturally athletic, and gain muscle easily. Ectomorphs are skinny, bony, and have fast metabolisms. And last but not least, Endomorphs are naturally larger, rounder, and have difficulty losing fat; they are also the most common body type associated with obesity. Although Endomorphs seem to have the worst genetic luck, with proper exercise and nutrition, you can overcome this somatotype.

Out of the three somatotypes, Endomorphs must pay the closest attention to their nutrition because losing weight may take more time than the others. You must commit to a lifestyle change. Here’s what you need to do: 1. Reduce carbohydrates, and increase your protein, healthy fats, and fibrous carbohydrates intake – just like the RM3® diet recommends. And cheat meals are out of the question. As an Endomorph, your body responds quickly to poor food choices, and stores fats very easily. Again, healthy nutrition is a lifestyle change, and not a short-term solution.

2. Achieve an active lifestyle, not a sedentary one. Leading a sedentary lifestyle will contribute to gaining weight.

3. Increase cardio and try High Intensity Interval Training (HIIT) workouts. By doing strength and resistance training as well as cardio, you will raise your resting metabolic rate and maintain it.

You can make this happen. Don’t get discouraged if you have an Endomorph body type. By staying positive and committing to a healthy lifestyle change, both in nutrition and working out, you can combat your genetic disposition and ultimately achieve weight loss success.

References: Venuto, Tom. Burn the Fat Feed the Muscle: The Secrets of the Leanest People in the World. London: Vermilion, 2013. Print. Precision Nutrition. John Berardi, Ph.D. Body type nutrition: Here's how to eat right for your body type.

5

Ways to Get Motivated For Weight Loss

You’ve taken the first step in your journey – you’ve made the decision to lose the weight for good.

Now it’s time to get your mind in shape for the journey. Here’s five easy ways to motivate yourself to lose weight.

a 1 Develop winning attitude Having the right attitude can help you get and stay motivated. Begin to believe that you can succeed. Don’t let past failed weight loss attempts prevent you from succeeding. Tell yourself this time is different. Positive thinking breeds positive action. The more positive thoughts that you can cultivate, the more positive actions will follow.

2 Define your “why” Look inward and ask yourself, Why is losing weight important to me? Choosing to lose weight and live a healthier life, rather than for someone or something else (such as a wedding or event), increases the likelihood of long-term success. The reason this is so important is that you will be faced with many challenges and obstacles throughout your journey. When faced with excuses like, “I need to workout, but I’m so tired” or “I should meal prep, but I’m so busy” – you will find yourself having to return to your “why” to anchor you on your path. Your “why” can be for health reasons, more energy, or being active for your family. Whatever your “why” is, it should be unique to you.

3 Choose attainable goals Most dieters experience initial success with dieting – but those early wins are not sustainable in the long run. This is primarily due to unrealistic expectations according to a study by the National Institute for Health. Start off right by creating realistic expectations coupled with attainable goals so you don’t lose steam. What's an example of an attainable goal? Try adding a serving of vegetables to every meal, or 30 minutes of walking to your daily routine.

compare 4 Don’t yourself to others “Don’t compare yourself to others, compare yourself to the person from yesterday.” While it’s easy to compare yourself to others on their weight loss journey, especially with social media and images of models in pop culture – this can actually have a negative impact on your weight loss journey. In short, comparisons create unrealistic expectations. What works for some bodies, may not work for your body. This is why we develop individualized weight loss plans for you at Red Mountain Weight Loss.

5

Act “as if” you’ve already achieved weight loss success To attract weight loss success, act as if you already have it. “By altering one’s external circumstances, we can change the ways we think and feel about ourselves,” reports Cognitive Behavioral Therapy, Los Angeles. In other words, your external actions will impact your internal thinking, therefore ultimately changing your behavior. So, ask yourself, how would you act differently if you’ve already achieved weight loss success? Would you wear that bikini to the beach? Not hide in photos? Don’t wait until you lose the weight to do those things, because doing those things will actually help you lose the weight!

For more tips and the full article on how to get motivated for weight loss, visit www.redmountainweightloss.com/blog.

The Perfect Breakfast Recipes for

With kids going back-to-school, you’ll need the perfect grab-and-go breakfast. Choose between Egg Muffins or Protein Muffins- both are great as either a quick meal, or even a light snack! If you’re more into smoothies, try our Fat-Burning Strawberry Colada Protein Shake.

Protein Muffins I NG R E D I E NTS

Spinach, Tomato, Turkey Egg Muffins IN GREDIENTS 12-20 egg whites 2 tbsp chopped onion Pinch of salt and pepper Zero-calorie cooking spray ¼ cup freshly chopped spinach 10 cherry tomatoes, halved 8 slices of deli turkey DIRECTIONS Preheat oven to 350 degrees and spray a 12-cup muffin tin with zero-calorie cooking spray.

In a bowl, whisk egg whites, chopped spinach, tomatoes, and turkey. Season with a pinch of salt and pepper.

Add egg white mixture halfway in each of the 12 cups.

Bake for 15-20 minutes, or until fluffy. Enjoy!

1 serving Thick and Creamy Vanilla Protein Powder 1 egg white Cinnamon (to taste) Zero-calorie cooking spray ¾ cup berries 1 tsp of water Walden Farms® Maple Syrup D I R E CTI ONS Preheat oven to 350 degrees and spray a 12-cup muffin tin with zero-calorie cooking spray.

In a bowl, combine egg whites, water, berries, vanilla protein powered, plus cinnamon to taste.

Bake for 8-10 minutes, or until fluffy. Pour Walden Farms® Maple Syrup on top. Enjoy!

Fat-Burning Strawberry Colada Protein Shake Add 2 oz of protein powder, with a glass of water and ¾ cup of frozen strawberries, and ice (add more water as needed). Blend until desired consistency, and enjoy! Top with Walden Farms® Marshmallow Dip if you want, too!

5 Simple Ways to Become a Weight Loss Goal Getter A weight loss goal getter is someone who continuously sets and consistently accomplishes their specific weight loss goals. They do this despite the roadblocks they encounter. By no means do they succeed perfectly, but when they stumble, they don’t give up. Rather, they readjust and continue trying again and again until they have accomplished their goal. To optimize your chances of reaching your goal, you have to set yourself up for success.

Set S.M.A.R.T goals: Specific

Your goal should answer the basic, five “W” questions: what, why, who, where, and which. What do I want to accomplish? Why is this goal relevant? Who is involved? Where is it located? Which resources do I have at my disposal?

Ex. Nonspecific Goal: “This year I will start exercising.”

Specific Goal: “This week I will walk around the neighborhood at least two times for 30 minutes each time.”

Measurable

Make your goal measurable, by asking yourself: How much? How many?

State your goal in terms of units that can be measured, minutes exercised, number of days you write down what you eat, amount of water drank, steps taken, etc. Having a measurable goal is key to tracking progress, keeping you focused, and meeting your deadlines.

Attainable

Set a goal that is just a little bit more challenging than the previous one, but still within reach. But don’t be afraid to get out of your comfort zone.

Example: “This week I will walk 5 minutes longer per session than last week.”

Realistic

Pick a goal that is realistic. This is extremely important because you do not want to set yourself up for failure. Use the reality check strategy. Ask yourself, “Would I expect a friend or family member to achieve the goal I set for myself?” If the answer is yes, you most likely set a realistic goal. If the answer is no, your goal is unrealistic—brainstorm and revise it until you feel it is realistic.

Time-bound (deadline) Without a deadline, there is no sense of urgency. A time limit will motivate you to get the job done. If you want to lose 10 lbs., by when do you want to lose it? Stating “this year” will not work. However, if you create a timeframe, i.e., “by September 1st”, then you have set your mind into motion to begin working on the goal.

If you are serious about your weight loss goals, there is no moment like the present to get started. You are going to feel so much better about yourself when you feel more disciplined and focused. You can do this!

For more tips and the full article on how to be a weight loss goal getter, visit www.redmountainweightloss.com/blog.

After

HOW TARA M. STOPPED SITTING ON THE SIDELINES I’m a mom of four, and just turned 37. I was very stuck trying to lose weight after my last son. My husband heard your ads on the radio. I love how easy the plan is to follow even with a busy life and four kids. I have the energy to be strong for my kids, and take care of my son with Autism and Cerebral Palsy. I lost 54 pounds!

I went from being obese in the 180s to the low 130s and completely healthy.

I can’t even believe how small I became in such a short amount of time. There is no way I could have lost this weight so fast without this plan. I make great, healthy food choices now. My favorite RM shakes are the Café Mocha and the Thick and Rich Chocolate. As a picky eater my go-to meal is chicken and bell peppers with zucchini, made with chicken broth and plan-appropriate rotisserie seasoning.

I have more energy, feel great about the way I look, and enjoy my time in the gym—now I get to tone up and look even better!

I am confident enough to wear a swimsuit and get in the pool with my kids instead of sitting out and watching all the fun from the sidelines.

Also, I don’t feel the need to hide from photos

anymore! I’m now on the Transition Month; I can follow the plan and lose weight, and not worrying about gaining it back. I truly feel like myself again.

before

- Tara M., lost 54 lbs.