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Eat More, Lose More (Really?)

This is a great article from the Team Beachbody Newsletter…

Eat More, Lose More. (Really?)
By Justine Holberg

You work out practically every day and you’re feeling good because you’ve lost some weight. Until a week or so passes and you can’t get the scale to budge. It’s like an invisible wrench has been thrown into the works. Now what?


You start second-guessing everything you’re doing…

* Maybe I’m eating too much?
* Should I work out harder?
* Do I have to live on parsley and hot water?

So you re-strategize. You slash calories and step up the intensity of your workouts. Unfortunately, after another week, you’re still not losing. Now you want to give up altogether. But before you throw in the towel, ask yourself this:

Am I eating enough?

Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counter-intuitive, it often does the trick. Here’s why:

1. Metabolism is the key to weight loss. If you don’t eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you’re exercising. That’s why skipping meals isn’t a good idea if the goal is to shed pounds.

Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up. (Shakeology is the best selling meal replacement shake in the nation.)

2. To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it’s true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it’s starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don’t need to know the details, so we’ll just call it fat.) To avoid this, most experts agree that over time, you shouldn’t eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more.

Tip: Keep a food diary to track calories.

3. You need more calories when you work out. If you’re exercising while following a low-calorie eating plan, you’ll need to take into account the calories you’re burning. That’s because it’s now easier to enter starvation mode. Let’s say you’re burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you’re really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming.

Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as “free calories.” They really aren’t, but those calories will ensure that your muscles (and metabolism) recover quickly.

And remember this:

Figuring out to what to eat, how much to eat, and when to eat isn’t easy. That’s why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.

Tip: Use the Team Beachbody® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.

Finally, if you’re still on the fence about needing to eat more to lose weight: You might be thinking, “How come I know some really skinny people who barely eat?”

The answer is this: You can eventually lose weight by not eating. It’s called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.

So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you’re more likely to shed those unwanted pounds.

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Is this meal replacement safe for Celiacs or people with gluten allergies?

It says glutenfree on the package, but the label lists wheatgrass and kamut grass as ingredients. However, after extensive testing, Shakeology has been found to be 100% gluten-free. As such, this shake should be an appropriate snack or meal replacement for people suffering from gluten allergies or Celiac disease. But, since individual allergies and conditions vary, it is recommended to test a small amount of the meal replacement powder before proceeding with a full serving.

Does this protein meal replacement drink interfere with any medication?

While Shakeology has been tested as safe for most people, you should always consult with your physician if you are on any medication (especially heart medication, since Shakeology contains Vitamin K1) or if you have any other unique health conditions.

Can someone with lactose-intolerance drink this healthy diet shake even though it has 15g of whey protein (which is derived from milk)?

Because needs vary for each person with lactose-intolerance, it is recommended you check with your doctor first. However, the whey protein in Shakeology is whey protein isolate , which is over 90% pure protein leaving only 10% of the ingredient, or 1.5g, where some lactose can be found. In addition, Shakeology is loaded with digestive enzymes—and Lactase is one of them. Lactase is the enzyme that breaks down lactose and is found in overthe-counter products like Lactaid ®. So, given that this diet meal replacment is made with whey protein isolate and includes Lactase means that it may have a higher likelihood of being acceptable for most people with lactose-intolerance. It’s recommended that someone with lactose-intolerance start with a small dose of Shakeology, monitor their body’s reaction and, if tolerant, slowly build up to a full dose or take a half-dose at two separate times during the day.

I’ve tried meal replacements for weight loss and experience digestive discomfort. Does this mean Shakeology won’t work for me?

Not at all! For some people, experiencing digestive sensitivities is a normal part of the cleansing process. It just means that your body is working hard to eliminate the toxins built up in your system over several years. It will not get flushed out in one day! Help your body to clean itself out more gently by reducing your dosage to a ½ scoop once a day. Slowly build up to a ½ scoop twice per day as your tolerance increases. You may then work up to one full scoop per day. (Although it is perfectly fine to continue to use Shakeology as 2 small snacks (at a ½ scoop each) throughout your day.) For some people, this process could take as long as three months. Since every body reacts differently, if you continue to experience digestive problems at lower dosages, please consult your doctor.

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FAQ (Part 3) About The Best Meal Replacement Shake

Buy the Best Meal Replacement for Weight LossDo I use a full scoop of the meal replacement powder or just up to the line?
Use a full scoop to get the recommended serving (40 grams for Greenberry and 48 grams for Chocolate).

Does drinking this healthy shake mean I don’t have to eat any more veggies?
Unfortunately, no. Fresh fruits and vegetables will always be important for a healthy, balanced diet. Shakeology can help you fill in the nutritional gaps that occur when you’re too busy to eat the right balance of fruits and veggies. Plus, it’s much easier to tuck into a purse or backpack than a head of lettuce!

Why does the chocolate meal replacement shake have more protein?
The serving size for chocolate is 8 grams higher than for Greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein for the serving size.

Is this meal replacement safe for people with diabetes?
Since needs vary for each person with diabetes, it is recommended to check with your doctor first. However, since Shakeology is a low-glycemic meal replacement, it should be acceptable for most people with diabetes.

Can I give it to my kids? Is it safe for kids to replace a meal with this protein drink?
Since the needs of every child may vary, please check with your pediatrician. However, since Shakeology is a healthy drink with low sugar and a wide variety of nutrients, it is a much healthier option than many other drinks or snacks on the market and should be appropriate for most children over the age of 6. You may want to start out with a smaller serving size until you are sure of the child’s tolerance. It is not recommended to give as a meal replacement for children younger than six years old without first checking with your pediatrician.

What about pregnant women and nursing mothers, can they drink this meal replacement?
Shakeology should only be taken by pregnant women and nursing mothers under the direction of their physicians.

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