Many clients I meet want to lose weight & live a healthier life. Most don't know how to create the changes needed to accomplish their goals. Here are some basic facts (based on scientific research) about weight loss techniques:
1. 'Success is always a work in progress.'
Let's face it, the weight didn't attach itself overnight, and it won't come off overnight, either. Lasting change requires a shift in thinking & a permanent change in habits. Learning healthy habits, which includes better nutrition and expending more calories (movement!) is the beginning step for lasting weight loss. Any gimmick/fad which promises rapid weight loss is not worth your money/time - it may work temporarily, but chances are great that you will gain back the weight lost (& then some!)within a short period. Scientific study repeatedly shows that slow, steady weight loss is the key to long term success.
2. 'Slow & Steady Wins the Race.'
Physicians & Exercise Physiologists agree that 1-2 lbs weight loss per week is recommended for healthy change. Here is the math that will help you determine how to accomplish this goal:
1lb of fat = 3500 calories
(You have to decrease your caloric intake (calories in) by 3500 calories per week to lose 1lb/wk)
3500 calories/week = decrease 500 calories/day, 7 days/week
Should you try to decrease your caloric intake (what you eat) by 3500 calories per week? Maybe, depending on how much/what you're eating (aka dieting). However, most people can not sustain a true 'diet' (lower than recommended caloric intake, based on activity level). For many, dieting feels like a 'restriction,' which is why it's generally not sustainable long-term.
A better way to decrease caloric intake? Combine DIET with INCREASED MOVEMENT.
Here's an example:
Sally eats 2200 calories per day = 15,400 calories/week
To lose 1lb per week, her caloric intake should be 15,400 - 3500 = 11,900 calories/week
11,900 calories/week = 1700 calories/day
*Note: 1600 calories/day recommended for sedentary women, 2200 cal/day for active women
Sally can eat just 1700 calories per day (reducing her intake by 500 calories/day)
OR...
Sally can eat 1950 calories/day AND burn 250 calories with exercise (caloric expenditure)/day
Result: Sally's daily caloric intake is 1700 calories/day
(creating a deficit of 500 calories/day x 7 days = 3500 calories/week = 1 pound!)
Adding exercise to the weight loss strategy works! It allows you to 'diet' less (although good nutrition, careful control of caloric intake, and eating healthy foods is still key!), and balance that with increased movement. A bonus, you'll gain cardiovascular fitness/strength in the process! This not only allows you to drop some weight but to become/stay healthy at the same time.
3. How do you know how many calories to eat & what types of foods are 'nutritious?'
There are many free websites to reference. My favorites are:
For food/exercise tracking:
There are even apps for your phone (see your mobile app store)!
4. Exercise...where do I start?
Start with activities you enjoy! If you hate the treadmill, then don't use one! If you love to walk the dog, GREAT! Try to exercise 60 minutes/day with moderate intensity (breathing hard, but not out of breath). Work up to it, as you're ready. Start slower, build intensity and time as your body is able. No time for exercise? Take a close look at your daily schedule. Chances are good you can work in 10 minutes at a time - the 60 minutes doesn't have to be consecutive! For example, give yourself a 10 minute walk break 3 times during your workday, and walk 30 minutes when you get home - it all adds up to 60 minutes of calorie burning! Be creative and be consistent with your exercise routine. Consistency is key to lifestyle change - the more you do it, the more you become it.
5. Find Support.
Surround yourself with people who support your weight loss goals. Ask a friend to exercise with you. Sign up for an online weight loss community - you'll receive support, challenges, and can post your daily progress for accountability. Find a certified Personal Trainer who will help you every step of the way - your trainer will serve as your nutritional watchdog, your accountability factor, your cheerleader, your advisor/coach. Having support will help you stay motivated, and keeps you on track for continued success.
ASK ME if you have questions about weight loss - leave a comment or question here, & I'll answer it for you! My passion is helping others live healthier lives.
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