Nothing can be more frustrating than counting calories, working out and STILL not losing weight. There was a time in my life that the more I dieted the more weight I gained. The more weight I gained the more depressed I got. I finally achieved the results I wanted when I focused on long term results instead of fad diets and quick fixes.
The secret to weight loss is: there is not one magic workout that will give you results. The key is finding ANYTHING you like to do and moving every day preferably at the same time and redefining your relationship with your body.
There is not one diet plan that will give you results. The key is eating with moderation and consistency foods that your body responds to with energy and nourishment. Watching your “self talk ” while you eat and making the best, enjoyable choices that work for you while listening to your body.
Don’t cut back too much too fast
Take an honest look at you current habits. Tools like Fitbit, Fitness Pal or Lose it are great apps to honestly look at your current situation.
Write out your daily eating for one week WITHOUT CHANGING ANYTHING. Going from 4,000 calories a day to 1500 calories a day is the quickest way to feel deprived and lead to binge eating as well as storing fat and slowing down the metabolism. Instead of saying: I’m never eating sugar or carbs again -what if you cut back by 20% and added in fuel foods that give you energy?
Sparks of movement with Consistency
I have had clients find success with 10 minutes a day of movement at the same time every day versus than sporadic hours here and there. Building to longer periods is fine but CONSISTENCY is what is most important. Can you realistically maintain your program for one year? Two years? Five years? Or is it a fad that will burn you out or leave you feeling deprived?
Phase two: Build Lean Muscle
Once the consistency habit is built you can move on to the next phase: building lean muscle. Again the key is balance, not extremity. Adding on to the 10 minutes a day is the option to add 1-2 body parts a day of strength training.
Don’t cut back too much too fast
Honestly look at you current habits. Write out your daily eating for one week WITHOUT CHANGING ANYTHING. Going from 4,000 calories a day to 1500 calories a day is the quickest way to storing fat and slowing down the metabolism. Instead of saying: I’m never eating sugar or carbs again what if you cut back by 20% and added in fuel foods that give you energy?
Watch your Environment and Thoughts while you Eat
When I was caught in the yo-yo cycle of dieting my thoughts while eating were: I’m so fat, How could I have eaten that, Why can’t I control myslef? Mindful eating is about pausing and savoring food. Turning off electronics. Noticing textures, smells. Listening to how the body responds.
Make a Grocery list and plan Meals
First I make a list of: foods I love, foods I eat because they nourish me, and non- beneficial indulgences. Then I make my grocery list with columns of each food group using the good old fashioned food pyramid:Protein, Veggies, Fruit, Grains, Fat, Dairy. My balance check is making sure I eat all of my nourishing foods BEFORE indulgences. So for example if I love deep dish Chicago style pizza with hot peppers, I make sure I eat 6 servings of veggies for the day BEFORE the pizza as well as enough protein.
My last thought of weight loss advice is if the focus is on how we feel BEFORE how we look everything will fall into place. Motivation that comes from intrinsic motivation versus just external may resonate on a neurological and cellular level leading to long lasting results. That’s the nerd in me. And the vanity in me says: hey Nerd thats great because I ended up looking how I wanted!