Weight loss is a huge issue for most people and as a
personal trainer, one of the top requests I get from clients. It is such a
complicated issue that I will be taking a Nutrition & Weight Loss (NWL) Specialist
certification class from CanFitPro in February. Here are some simple steps you can take
to get on the right track. I hate to be a downer or come across as a tough guy
with this but really, just do this and no messing around! For some this will be
the hardest task, but well worth it!
1.
Food Journal.
Start a food journal RIGHT NOW. I would
love to hear you started this as you were reading this sentence. Write down
EVERYTHING that passes your lips for a week. Then a month. Water, gum, one
potato chip EVERYTHING. Here is a
very short article that can give you instructions and even print out a template
to record your findings. http://www.realsimple.com/health/nutrition-diet/healthy-eating/keep-food-journal-10000000965749/
I do this because when I ask about diet,
most people say, “I eat pretty healthy.” Lets quantify that and evaluate!
What is a portion size? Use this to
estimate it.
If your thumb is an ounce of cheese, just
by looking at Canada’s food guide;
How many of you have sat down and eaten 8
servings of cheese in one sitting BEFORE a meal.
A food journal makes you GET REAL AND
HONEST about your relationship to food.
2.
10,000 Steps a day.
You may have seen this before. Easy way to
start losing weight is to become physically active in your everyday activities.
This web page has some great tips. http://www.thewalkingsite.com/10000steps.html
Can’t find a parking space close to the
grocery store, good! A pedometer
is a great way to keep you honest and quantify your activity. Most people find
that the fist time they wear a pedometer, they are less active than they think.
Walking is a great way to become more active and can even lower stress.
3.
Stop drinking soda and reduce alcohol
consumption.
Full stop. No diet soda, don’t think low
carb beer is that much better.
Nothing can sabotage your weight loss like soda and alcohol. There is
nothing of benefit for you in a can of soda. If you intend to get rid of weight
and consume soda, your progress will be hampered. Sports drinks are mostly
sugar. Real food and water are always better. Commercials telling you that you
have to squirt things in water to make you be a professional athlete are just
trying to sell you stuff. Need some more energy? Have some black coffee and a
piece of fruit. Also look at evaluate that latté. Liquid calories are mostly useless and do not fill you up.
So you will ingest calories like a meal, but not get full. Liquid calories will
sabotage you every time.
Hopefully, you have noticed that other than
possibly buying a pedometer, all of these tips are free and might actually SAVE
YOU MONEY! You can use that money
to hire a personal trainer… ok sorry, had to do that. I am not saying this is
easy, but could possibly be the most important three steps to weight loss.
.
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