It happens to everyone. That moment when you realize that it’s time to do something about your weight.
It may happen when you’re looking in the mirror or standing on the scale.
Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.
Then you wonder, why bother?
The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.
The answer is not to go on another diet.
The answer is to change your lifestyle.
Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:
What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).
The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.
Here are some practical examples:
How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.
Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.
I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.
Here are simple ways to move more:
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.
So the next time you’re in front of the mirror you won’t worry about your weight.
You’ll relish it.
Are you ready to transform your lifestyle and body? Call or email me today to get started
Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest. Healthy recipes like this will please your taste buds while taking you one step closer to achieving your fitness goals.
All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.
Here’s what you need...
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
You head to the gym because you know that exercise burns calories and helps you to shed extra pounds.
Knowing this, you may think that losing weight should be easy with enough exercise. However the truth is that if you aren't accustomed to exercising and are out of shape, beginning an exercise program may actually lead to an initial increase in your weight.
This fact, however, shouldn't stop you from exercising, as you’ll eventually turn the weight corner and start losing.
What is it about exercise that may cause some people to gain instead of lose weight?
Muscle: One of the main reasons exercising can lead to initial weight gain is that it promotes the growth of muscle.
If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.
Don’t sweat it. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.
If you see that you're losing inches, then you know you're on the right track.
Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles.
But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.
While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate bouts of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.
Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.
This may make you feel hungrier than usual, which can cause you to eat more than normal—sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.
You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing pounds, you can’t simply break even with your caloric intake and the amount of calories you burn.
At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.
Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.
My exercise programs are specifically designed to produce results quickly.
Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.