We all know that if you want to lose weight you need to burn off more calories than you take in. Well that’s a very simplified way of looking at it, but in general this is what needs to happen in order to burn body fat.
What complicates matters is that we all digest foods a little differently and how many calories we burn through out the day is also very individual.
I work with a lot of men and women trying to teach them how to shift their mindset from being on a diet to learning how to create a lifestyle that supports their goals. One of the biggest struggles they have is learning how to eat out at a restaurant without “blowing” their diet. It's much easier to just eat at home, since you know exactly what is going into your food. When eating out, you have no idea just how much fat, sodium, or other hidden calories could be hidden in your meal.
Lately there has been a lot of research into the ill effects being sedentary has on our bodies. During the day most of us are tied to a desk and remain there for long stretches of time. We commute to and from work in our cars, and return home only to sit in front of the TV.
No matter how good our intentions are we all come up against roadblocks on our weight loss journey. Trying to bust through those roadblocks can be extremely difficult, especially when they are built up through our own negative thoughts.
How many times have you set out determined to lose weight and get back in shape but nothing seems to happen. Maybe you’ve vowed to eat better and go to the gym but when it comes right down to it, life gets in the way; you ended up working late, you too tired to cook dinner after working a long day, you already get up early enough you can’t possibly wake up any earlier, or well you get the idea. Although these reasons are legitimate, they are still excuses. Everyone is busy, no one wants to cook at the end of the day and let’s face it’s pretty easy to put off what we don’t want to do. The problem is, not only will these excuses keep you from reaching your goal, next year you’ll very likely weigh a little more, be a little bit more out of shape and possibly have some aches and pains as well as low energy to go along with that.
Do you know someone who constantly works out and is constantly on a diet, yet his or her body never changes? Maybe this person is you. Most of my clients, who are woman over 50, come to me with the same complaint; I joined a gym, and I go about 3 or 4 times a week, I eat healthy but nothing is happening. What am I doing wrong?
Beginning a weight loss journey can be difficult. Less face it, staying on the weight loss journey isn’t easy either. Trying to tackle your goals by yourself is of course possible but you are more apt to lack follow through. This is why so many of us turn to others to help hold us accountable. The key is in finding the right person to do the job and making sure you are both very clear on expectations
Why go through hours of exercise to lose weight? Cut back on your portion sizes and you’ll be sure to drop a few pounds.
If you want to be able to eat pizza, ice cream, heaping bowls of pasta and enjoy bread and butter before your meal just exercise harder or longer.
Calories in versus calories out: simple right, and doesn’t It makes sense? Well, I hate to break it to you but it’s not quite that simple. In order to get resultS, and I mean lasting results, you’ll need to do both.
I am continually amazed at the amount of misinformation out there on how to lose weight: low carb, low fat, high fat, high protein, blood type, body type, the list goes on and all of them claim that THIS is the way you are finally going to lose weight. What’s even worse is that they WILL work, but they’ll only work for a little while and because they work for a little while that’s what ropes you into believing in the diet, and the next diet, and the next one after that.
The same goes for workouts. Women are told to use light weights and do heavy reps so they don’t bulk up, or that a certain type of exercise will give you a long lean look. Maybe you believed that cardio was the secret to losing weight so you go to the gym and spend all your time on the cardio equipment. And what happens? Nothing. You look the same as you did the day you walked into the gym determined to finally lose the extra weight.
If you are reading this, I’m betting that by now you know that quick-fix diets don’t work and you’re ready to do the work that’s needed for lasting results.
I couldn’t tell you how many times I’ve heard both men and women tell me that they can’t lose weight because they have a slow metabolism, or because they are over 40, or 50 and their metabolism has slowed down and they accept the fact that they won’t be able to lose weight. Well, nothing could be further from the truth. Do things slow down as we get older? Sure they do. Does that mean you have to settle for being overweight or unfit? Absolutely not.
Lisa Swanson is an ACE certified Health Coach, Personal Trainer and Orthopedic Exercise Specialist as well as a certified PN level 1 nutritionist. With over 30 years experience helping women turn their lives around she can easily adapt programs to meet your specific needs.
Check out my interview with the Magnificent Midlife podcast on staying fit and healthy long-term.