| It's Time To Make A Change (Tip Below) Change That Up is a complimentary newsletter that specializes in helping people improve their overall health and is sent out three times a week. You are receiving this email because you have expressed an interest in quality health tips. You can remove your email by clicking unsubscribe at any time.
To make sure you do not miss the next game changer add this email (support@changethatup.com) to your contacts and/ or safe senders list. Here's Today's Tip... Daily Self-Weighing: An Accountability Tool. In a number of our newsletters, we've stressed the importance of emphasizing fat loss—not just weight loss. In other words, a key objective during weight loss is to reduce body fat while minimizing loss of fat-free mass (e.g., muscle mass) to promote optimal overall health, metabolic function, cardiovascular health, and physical functioning. You see, the loss of fat-free mass (FFM) is a major contributor to a decreased metabolic rate, as FFM comprises the most metabolically active tissues of the body. What's more, losing FFM also tends to predispose one to weight regain. In addition, muscle mass is the primary site in the body to metabolize the carbs you eat. In other words, the more powerful the engine that you have to burn carbs as well as the bigger the tank that you have to store carbs in muscle—instead of fat. This is why regular physical activity is a fundamental and crucial component of effective weight management plans and an overall healthy lifestyle. This is important for a number of reasons, one of which is that adding exercise—particularly resistance training—to a weight loss program tends to help spare (if not increase) FFM. This is also why optimizing protein intake is so important. Consuming optimal amounts of protein is crucial to maintain calorie-burning lean muscle mass when dieting. Research shows that when a high-protein reduced-calorie diet is combined with regular strength training, it can not only offset the muscle loss common with dieting, it can actually lead to an increase in toned lean body mass. While it's important to stress the significance of fat loss over weight loss, the unfortunate reality is that regular body composition testing is not practical for most people. And those that are more readily accessible (i.e., body fat scales) tend to neither be reliable or accurate. Instead, one of the most accessible accountability tools that you can use to keep you on track is something that nearly everyone has in his/her own bathroom: A scale. And despite what you may have been told, research suggests that more frequent self-weighing is linked to successful weight loss. In fact, studies demonstrate clearly that self-weighing increases a person's self-awareness of current weight and weight patterns, and increased self-weighing frequency can help an individual prevent weight gain. Self-weighing is likely to improve weight outcomes, particularly when performed daily or weekly. In a recent study published in the International Journal of Obesity, a group of researchers found that participants who sustained a habit of daily self-weighing experienced greater weight loss and better weight maintenance as well as better adherence to calorie intake and step goals. In fact, over the course of six months, folks who weighed on a daily basis lost TWICE as much weight as folks who weighed once a week and FIVE times more weight than participants who weighed, on average, less than once a week. A word of caution: The scale is meant to be used as a self-awareness and feedback tool that can be used for accountability and to help you understand how your current program is working for you. It can also be beneficial to become more comfortable with the daily fluctuations in weight that may occur and are completely normal. Even when weighing daily, the important thing will be to look for and identify trends over time. The scale—or the number on the scale—does not define you, and it is by no means the be all, end all objective analysis. To Self-Awareness, Change That Up *We always recommend consulting your family physician before making any major change in your daily routine. Bonus Info - This story is going to shock you- especially if you have ever flown in an airplane... I want to introduce you to Dan (55) and Sylvie (48). Recently this couple lost 68 pounds together in just over ONE month using a simple 2 minute daily ritual they discovered after a near fatal tragedy while on vacation. Check out their incredible transformation yourself: The most shocking thing is their transformation was triggered by a heart attack Dan suffered while flying in an airplane at 35,000 feet. The pilot had to declare a medical emergency forcing the plane to land in Germany where they would be given a unique, new 2 minute ritual that would save Dan's life while melting away one pound of deadly belly fat every day. You won't believe how effective this simple ritual is for burning belly fat and preventing heart attacks. | 
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