6. Every Little Bit Counts.
A pound of fat is equal to 3500 Calories. Unlike The Biggest Loser TV Show, you aren’t working out 6 hours a day and eating specially catered meals. To lose the weight you need to use every resource at your disposal, exercise, smart eating and everyday activity. Whenever you can choose the better way. “Stand when you could sit, walk when you could ride, and run when you could walk.” Every activity you do in your life cost calories, choose to be better and you’ll succeed!
5. Quit the White Stuff!!
One of my biggest challenges when I chose to start eating healthy was my love of bread.(Especially the bubblegum of bread, White Wonder Bread!) Now you don’t have to give up these processed carbs completely! Look for the alternative 100% Whole Wheat, it’s much higher in fiber than white bread. Fiber aids digestion and helps you feel full and makes it easier for you to control your weight. Moreover, it has many health benefits. For example, fiber reduces the risk of heart attacks and strokes. But Beware! if it doesn’t say 100% Whole Wheat it’s just brown white bread! The same substitute goes for pasta and rice, if you can chose whole grains over white you’ll reap the rewards!
4. Eat bright colors! (Not fruit loop colors!)
Next time you eat a fast food combo, take a second to look at the color of it. Brown and beige! Look for natural bright & dark greens, reds, yellows, and purples! The more color you have in your meal, chances are it will be healthier for you. And since we enjoy food with all of our senses you’ll enjoy your meal more as well.
3. Eat healthy foods rather than high calorie foods.
A simple tip I use in the grocery store is, if it comes in a box it’s probably not good for me. The more unprocessed foods, fresh fruits & vegetables you eat, and the more you cook at home with fresh ingredients the more you’ll see results.
2. Learn to read food labels and focus on your portion size.
Whenever you go to eat something with a label, read the serving size and the number of servings per container. Too many times I’ve had clients drinking a 26 ounce bottle of Gatorade tell me “Its only 50 calories.” Yes it is 50 calories for an 8 once serving. That means you’re drinking the equivalent of two Cokes while you work out. (Equal to two miles of running to burn that off!!)
1. Educate yourself on the amount of energy you need to be you.
There are simple calculations you can do in order to figure out the amount of calories you burn just from being alive. That is our starting point for where we can go with the calories we consume. (If you’d like an accurate measurement feel free to contact me and I’ll be happy to help)
Here’s a quick Calculator for your Total Daily Energy Expenditure: http://www.fitnessfrog.com/calculators/tdee-calculator.html
To loss weight we need to be consuming less than your calculated TDEE (a healthy deficit is 500 calories less per day)
Answer: Don’t Diet, Change your Diet.
While eating less will help in losing weight, it is more important to eat healthier.
One of the major pitfalls of traditional dieting, where you only eat certain foods or go to extreme lengths in the amounts you eat, is the eventual relapse you’ll experience when you finally stop dieting. Statistically, within one to three years of returning to normal eating habits, the majority of dieters gain back the weight they lost and up to 30% more! Now don’t freak out. This is not a doomsday message.
Your body has a natural way-point. A natural balance it wants to maintain. If we gain or lose weight too quickly its natural response is to fight that change in its equilibrium. Unfortunately it fights losing weight a little more vigorously than gaining. Why? The reason is simple. When we eat too little our body assumes we are in a state of famine or starvation. Its natural response is to store energy for use later, and our natural energy storage is fat.