In my line of work I have come across countless people who have lost 10, 20, even 100lbs only to gain it back again. This is referred to as "yo yo dieting". This phenomenon is really dominant around the New Year with all the resolutions to lose weight and then again as summer approaches. We lose the weight we want through dieting and perhaps even exercise. However, when our ideal weight loss is reached or we just get frustrated and give up, the weight we lost comes back (and then some as the body tries to compensate in case you try to pull the weight loss stunt again!).
The problem is diets and fitness fads are a short term solution for a long term problem. Our lifestyles haven't changed and we fall back into our old habits. Read on for some common sense lifestyle changes to lose the weight and be able to maintain a fit lifestyle. 1. Keep it Simple. It's a basic concept—in order to lose weight, you need to burn more calories than you consume. One pound of body fat equals 3,500 calories. If you want to lose 1 pound per week you need to average a caloric deficit of 500 calories per day. Ideally, this is done by increasing physical activity and making some cutbacks in your diet. Realize that the weight will come off more quickly at first, but then slow down. Keep at it and you'll reach your goals! 2. Calculate your daily caloric requirement. The amount of calories that you need in a day depends on your basal metabolic rate (BMR). This is the amount of calories your body uses at rest. BMR accounts for roughly 60 to 75% of all the calories you burn in a given day. Calculate your BMR and daily caloric needs. Set a realistic weight loss goal. A goal of losing 1 to 2 pounds per week is realistic and attainable. Larger, quicker weight loss will most likely be regained. Check out an earlier post on my website or contact me and I can calculate your caloric needs for you. 3. Determine your strategy. No matter what your weight loss goal is, the best approach is to create a caloric deficit by decreasing your caloric intake and increasing your physical activity. For example, to create a 500 calorie deficit per day, cut back 250 calories from your diet and burn 250 calories doing a physical activity that you enjoy. Plan out a workout that is going to keep your interest. This workout should be fun yet challenging. There are so many different kinds of strength and cardio workouts that surely you can find one that will keep you motivated! Try kettlebells, Kickfit, crossfit, zumba, spin and many of the various other workouts to burn calories and build muscle. 4. Find ways to cut back on calories. Keep track of your caloric and nutrient intake. You cannot lose weight if you are unaware of how much (or little) you are consuming. Accountability is important! Try using an app like Lose It or My Fitness Pal. Some adjustments may include: o Decrease portion sizes o Eat smaller, more frequent meals throughout the day o Avoid skipping breakfast o Don’t drink your calories (i.e. soda, juice, alcohol, coffee with cream) o Substitute healthy fats for unhealthy saturated and trans fats. See last week's blog on fats. o Be consistent throughout the week instead of dieting more strictly on certain days of the week. 5. Develop a regular strength training routine. The American College Of Sports Medicine recommends strength training 2-3 times each week and cardiovascular activity 3-5 times each week for 20-60 minutes. Adding strength training will elevate your basal metabolic rate, so that you burn more calories even when you are resting. Muscle tissue is living tissue which requires nutrients to exist and thus raises your resting metabolism! Check with your health care provider if you are not sure if you are healthy enough to begin exercising. 6. Make lifestyle changes rather than temporary diet and fitness fads. The key to losing bodyfat and building the best body you can is consistency. Don't make drastic changes in your diet or fitness routine but rather gradual lifestyle changes that are easy to adapt to and maintain. It is impossible, in my opinion to exist off 2 shakes and one meal a day for the long term. This strategy sets you up for rapid weight loss but then when you go back to your regular eating patterns you gain the weight back (and usually more). You have not learned or developed a healthier lifestyle but created a temporary solution for a long term problem. Unfortunately there are no permanent secret weight loss tricks or bottled snake oil. Sure there are ways to drop some quick weight but as mentioned earlier, not only is this temporary but it is also unhealthy. Put in the time and effort and the results will last. Be patient... you are a work in progress!
0 Comments
Your comment will be posted after it is approved.
Leave a Reply. |
Josh McCabeAs a Personal Trainer, I am here to help you live the healthiest life style possible! This includes eating habits, workouts and just living well! Ask questions, share ideas and cheer one another on! Categories |
Photo used under Creative Commons from Mr. Vincent Freeman