I’ve worked with many
people and all of them have the same goal.
Everyone wants to lose as much weight as they can in the quickest amount
of time. Whatever happened to slow and
steady wins the race? You know the story
of the tortoise and the hare?
ACSM recommends one to two pounds of weight loss per
week. How can we obtain this type of
weight loss? Creating a caloric deficit
and increasing our exercise is the best way to achieve weight loss. What are the ASCM recommendations? In order to lose one pound per week you must deduct 500 kcal
from the diet a day. If you wish to lose
two pounds then deduct 1000 kcal per day.
This allows for 3500-7000 kcal deduction to reduce fat. Here’s what happens to the people trying to
rush their weight loss. First they fall
victim to someone that wants to sell them “shakes”. If they drink a shake for breakfast, one for lunch
and then eat dinner they will lose weight.
Right? Yes, however this person
learns nothing about eating healthy, good quality foods and as soon as they
stop drinking shakes they return to their original weight. Worse case they gain even more weight.
Eating is by far the hardest part of losing weight. Mainly because everything in life seems to
revolve around food or drinks. We
celebrate with food and drinks. Also we
medicate with food and drinks. The
number one drug to relieve stress and depression is FOOD. I get it!
I was depressed and I ate everything.
I was a binge eater. When I felt
down I would bake a pan of brownies and eat all of them. How do we get our eating under control? Keep a food journal. You don’t have to use a
fancy app just write everything down you plan to eat before eating. This will actually help with mindful
eating. You may be a little more reluctant
to eat that bag of chips if you have to write it down before. This will actually help you understand just
what types of foods your body is craving.
Are you wanting a lot of sugar/carbs?
Exercise to me is the easiest part of weight loss. Although people have this misconception that
exercise is what will make them lose weight.
It’s not!! Your diet is where the
biggest weight loss comes from. The ACSM
recommendation for ages 18-65 is to accumulate a minimum of 30 minutes of
moderate-intensity aerobic (cardiorespiratory) exercise at least 5 days a week
or 20 minutes of vigorous exercise 3 days per week. Strength training should be a minimum of 2
days per week, 8-10 exercises hitting all major muscles and 8-12 repetitions. Are you meeting these requirements?
When losing high amounts of weight, typically the first
thing that begins to go is water and muscle mass. It’s important to begin an exercise program
that includes resistance training to minimize the muscle mass lost. Lean muscle mass helps increase the body’s
metabolism and helps with losing weight.
No worries to the women afraid they will look like men. I resistance train a minimum of 4 days a week. I left very heavy and I’ve managed to avoid
growing an Adams apple or look like the hulk.
LOL
If you are struggling with your weight loss and would like
one on one personal coaching let me know.
I would love to help you. I have
a current client I started working with in April; she has lost 22 pounds and 21
inches. This is over a four month
time frame so as you see slow and steady wins the race.
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