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Can you lose weight without shrinking your breasts as well?

Can you lose weight without shrinking your breasts as well?

I was featured in the Skinnymom article related to exercise and breast size. Click the link to see the complete article.

There is quite a bit of bro-science, or in this case, bra-science related to chest size, breast composition, and lifestyle. As you mention, the actual breast/mammary tissue is fat and veins, with the skin around the breast having some fibers capable of stretching and constricting as needed, similar to other parts of our body. As a counselor and coach working with women getting started in new fitness routines, it is quite amazing to see a body transition with the effects of diet and exercise.

Hormones will play a role in the activation of expanding/firmness and restriction of breast tissue that most women will recognize during their normal cycles. Estrogen and testosterone balance in the body also effects the body and exercise can change that balance enough to effect breast size.

Think of any fat in our body as stored energy. When our diets include a high ratio of fats and sugars (that become fats) to protein, we might hold more fat storage in our body, and that would include our breast tissue. Once we start to exercise consistently, burning calories making withdrawals from our internal storage. The body does not really discriminate from which “fat cabinet” it pulls from. Breasts being full of fat, are going to be easy targets for the body to pull energy from as you keep up your workout routine. The body makes quick work of the muscle tissue energy when we are doing our interval trainings and spinning classes. Once the muscles go, the body starts burning that fat storage. If you choose exercise like traditional cardio and don’t stay at it too long, you can develop a toned body and won’t use up too much fat tissue. In order to maintain a lean figure (think 80’s aerobics videos) your diet needs to be balanced in such a way that your caloric intake (especially sugars and fats) is not too high so you don’t give your body more energy than it needs to be happy and healthy. You can probably stay close to the recommendations from the food pyramids and live an active lifestyle without losing too much breast tissue.

If you are going to start some metabolic engine revving high intensity interval training (Insanity and the like) and weight training that the body continues to burn calories after you finish your activities, you need to understand that the body will recognize quickly that it needs to be pulling calories from all the available sources to replenish the muscles and recover. You might need to put your boobs on a milk carton sooner than later if you don’t go against traditional bro-science. For those crossfitters and strong is the new sexy types, you need to keep fat as a part of your regular intake. I try to make sure about 25% of my overall food content comes from fat, and that I am eating regularly throughout the day (grazing) to keep my engine running at a high level, and I recommend the same for the women I work with.

Our diets will help the body regulate the energy it uses and we can ensure we have enough to stay healthy and improve our composition without completely sacrificing our breasts to have a tighter butt. When we introduce muscle growth to our bodies, it increases testosterone production naturally, which can also effect breast size for the smaller. Look at the professional female bodybuilders for evidence of that.

Starting P90x will not turn you into a horse, and lifting weights is an amazing way to lift up that butt and put some meat behind the breast tissue to frame your shoulders and torso. While it will take some effort, those that add consistent muscle to their frames will appear toned up, not bulked up. The fear that training with weights equals bloated shoulders and thighs is really a myth, unless you are training for some kind of powerlifting world record. If that’s the case, eat whatever you want and watch everything on your body grow.

If you are a young woman that is concerned about losing those brand new boobs you just grew in middle school and high school, try one of the excellent toning up programs that include a meal plan and schedule like those from beachbody.com. You can be gaining muscle without the use of heavy weights, getting great cardio workouts, and keeping a healthy diet that won’t strip you of the nutrients you need to stay balanced and healthy. When your boobs start to retreat, you can adjust your fat intake a bit to see how that effects your results. Try throwing a stick of butter in your morning coffee like some bodybuilding pros are doing now. You can find more information at bodybuilding.com. They have a store, workout plans for free, peer support, and more bro-science than you can want.

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Author of I’m Sorry, You are Not a Pick-Up Artist and I’m Sorry, You are Not a Disney Princess and You Matter Most! Season One

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Partner Letting Themselves go, What Can I Do?

Partner Letting Themselves go, What Can I Do?

The reader 911 of the week:

I have never really been the person who judges a person by their looks, but my girlfriend has put on at least 20-30 pounds since we started dating and it bothers me. And it bothers her too in the sense that she always complains about it, but never does anything about it. I'm trying to be the good boyfriend and tell her she's beautiful and sexy and I mean it, but I'm just so tired of hearing her complain about it. She has a membership to a gym, and I tell her that she can do something about it but then she just gets mad at me and apologizes for being fat and ugly. Any suggestions?  

Dear Biggest Loser,

Your question brings up a touchy subject. When we join relationships I believe that there are certain expectations that guide our decision. We fell in lust with a person and how they look, then fell in love with them as a person beyond their skin. Issues tend to arise as one or both of the partners in the relationship begin to change physically from the way they were in the beginning. Relationships have ended when one person loses a dramatic amount of weight. Insecurities arise in the partner witnessing the transformation and if the relationship has issues to begin with it can spell the end of a union.

The same can be said for a gain in weight by one of the partners. If you are truly being supportive of your lover, letting her know that you are there for her and not her appearance then you are doing all you can do. Your girlfriend feels like shit about herself and that may be the reason for the weight gain or it may be a symptom of the weight gain. You have a right to let her know that you can see how the weight gain affects her, and you want the best for your girl. You can suggest that the both of you work out, but you can’t force her to get off her ass if she doesn’t want to. You can tell her that it hurts your feelings when she complains and plays victim about her situation when she doesn’t do anything about it, since you love her and wish nothing but the best for her.

Let her know that you are willing to support her in any way she wants, but that you are not willing to be her personal trainer. Mixing those roles can build up a secret animosity that you don’t want. She can complain all day, but let her know that you shouldn’t have to hear it. Start going on more active dates and taking walks instead of sitting around together watching television. Do all you can do, but nothing more. She has some things to work on that were probably there before you, and you want to make sure that you don’t add to that list. Best of luck, remember that you matter most!

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Author of I’m Sorry, You are Not a Pick-Up Artist and I’m Sorry, You are Not a Disney Princess

 

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Survive the Workday with an Apple

Survive the Workday with an Apple

This was a pitch for snacknation about my favorite office snack.

As a long time practitioner of office snacking and grazing throughout the day, I have some staples that not only fill up the stomach, but also take time to eat, and have health benefits. Taking the break to remove my eyes from the screen is healthy, as I am allowing my eyes to recover from fatigue. Eating the apple that has vitamins and natural sources of sweetness gives my metabolism a kick start and won't leave me feeling that I need something more for the next few hours.

Don't just take my word for it, check out the benefits listed by a simple Google search. As a wellness expert, I would recommend an apple as a pre-workout snack as well. Just enough calories to keep you energized, but not heavy to make you feel bloated.

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Author of I’m Sorry, You are Not a Pick-Up Artist

Tips to Avoid the Freshman 15

Tips to Avoid the Freshman 15

Some might look at the freshman 15 as a right of passage. Students work so hard now to get into their universities, that it is natural for kids to want to seek out rewards and comfort in food and alcohol. The reasons for weight gain are easy to identify, and can be avoided by taking some proactive steps.

Students may have been fortunate to be on a regimented food schedule at home, but they are left to their own ability to cope at university. A student that has experience in the kitchen before coming to college will be better suited to prepare meals and probably be a smarter shopper than their counterparts. A parent might give some budgeting practice to a senior in high school, letting them do their own shopping on a trial basis. Seeing how fast money goes when we choose for ourselves can be an eye opener to a child.

Having a talk about alcohol consumption is important for college going seniors. Binge drinking exists and drinking is encouraged at college parties. Assuming a student will drink at some point, and discussing moderation might be a lifesaver for a college freshman. A student that can regulate their drinking can not only keep their wits, but also keep from ingesting hundreds of extra calories per drink. When we are not hung over, we can make it to the amazing fitness centers most campuses have today. There are classes at most that give us peer pressure and support to do well.

Most campuses have dieticians and exercise science majors that offer free assessments and diet planning as well. There is a lot of free time for college freshman compared to senior year in high school. Managing their downtime when the urge to snack comes can help them stay healthy.

Carrying healthy snacks and grazing throughout the day will make it easier to avoid high calorie food choices.     

This article was written for affordablecollegesonline.org

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Author of I’m Sorry, You are Not a Pick-Up Artist

5 Habits of Successful People

5 Habits of Successful People

When we look at who is most successful in life, we tend to see the examples in media of wealthy CEO’s, athletes, or celebrities that seem to have the world at their fingertips. For us regular people looking at them thinking about what their life might be like, we see the outcome, but rarely consider the grind that these folks must go through (or went through) to get to the status that they earned. The blue collar worker that puts in a hard day at work and relaxes when they get home might be just as tired as the white collar worker, but the most successful people at all economic levels have something in common; they do more.

We all want to be successful at the things we do, and we as humans strive to stay occupied. For some, just maintaining a life with comfort is enough. The barriers to mega success might be too much, or the ambition to achieve might not be there for those that are fine with things the way they are. For the most driven if life, the motivation to achieve whatever is possible keeps them going beyond when most people would quit. Everyone in the world shares some universal truths.

The day is only 24 hours. The maximizers have found a way to use as much of that time as needed to achieve their next goal. Brian Tracy, author of Eat That Frog, states that people should tackle their hardest objective first, then set off on their less time consuming tasks. When we practice successful time management, we can see the day open up to us, allowing us to add goals for new projects to advance our lives however we see fit.

Ambitious people are driven and able to sacrifice some comfort for their other goals. Waking up early is important if we are manipulating our day to fit our needs. Those that seek one form of success will often want to match that in other aspects of life.

Fitness to help the body stay regulated and capable of achieving the goals a person has for themselves. Without that workout, the required energy might not exist for the individual. Working out is a time sucker, and sometimes literally a pain, so knocking it out at a regimented time early in the day saves the time later and activates the body to be ready for a full day.

I know some writers that set an early alarm and force themselves to write 1000 words before they can start their day. This dedication and sacrifice is what propels the people most of us envy as we watch TV or read for entertainment.

To truly be maximizing our potential or reach our ambitions, we have to neglect other aspects of our life that might be safe, relaxing, or help build a stronger family and friendships.

This was a pitch written for GoBankingRates, the final article can be found here. My words didn't make it, but some of my ideas did.

 

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Author of I’m Sorry, You are Not a Pick-Up Artist

 

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Elle Magazine article, who wrote it better?

Elle Magazine article, who wrote it better?

I made a pitch for an article on women's underwear for exercise and vaginal heath. My words did not make the cut, so here they are. They went with this gynecologist , but you tell me, who wrote it better? Read the article here. My pitch is below. 

As you mention in your query, women often will have their sports bra ready to go for the treadmill, yoga, or neighborhood jog. The sports bra, with the material composition of a bikini top is more like a stronger and most likely rubber and nylon-based support for the breasts. The synthetic fibers wick away moisture from the body, but often leave the underboob area dampened where the sweat collects. The same goes for the panty area. You might go to the gym in your work clothes but not change your cotton undies before you throw on your jogging shorts.

You might be wearing a thong to eliminate the panty lines in your yoga tights, but the material is probably still cotton, which will soak up all the sweat and leave you with a hot and moist crotch area. Bacteria lives and breeds in warm wet environments, and there is no warmer and moister area on the body for them then a post-workout vagina. That post workout shower is important and drying the labia area well is really all the care that is needed post shower to ensure that we don’t change the ph. balance in our vaginal areas.

There are some alternatives to the cotton panty for working out that has solved multiple issues related to exercise induced insecurity. Under Armour makes nylon thongs or fuller bottom panties that will keep you more dry than cotton panties, but they have kept the cotton gusset (oil pan) to help ensure that any abundance of sweat or potential blood that escapes the tampon will be caught before your next downward dog. They are made to eliminate the hems so you don’t have panty lies sticking through your shorts or tights.

While there are high tech options for women, if you are working out for a short time (less than a few hours) you can get away with wearing your standard underwear. It’s the aftercare that will help prevent any bacteria infections. As long as you are not being rubbed the wrong way during your form of exercise, and you are not doing an ultra marathon, you shouldn’t have to worry about accumulation of heat and moisture. If you were prone to irritation or infection, it would be wise to switch to a workout specific panty. For both sports bras and panties, make sure that they are properly fit. If they are too tight it may prevent air from circulating through the garment to help keep you cooler and less sweaty. 

http://www.drethangregory.com

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Author of I’m Sorry, You are Not a Pick-Up Artist