Top Tip ...Dont Diet this Year.. Instead Eat for Wellness & Watch what happens..
Here are some easy to implement Healthy Weight loss tips...
Make Small changes..
Instead of overloading yourself with alot of changes at once, try to make just 1-2 small changes at a time until they become habit, and then make 1-2 more until those become habit too. In time, these new habits add up. Weight loss is much easier to tackle when you break it up and work on one small goal at a time... if you overload the body with to many changes.. your chances of reverting to where you have been..are dramatically increased ..small steps
Include All Foods
One of the first things dieters have to come to grips with is the fact that most of their favorite foods are going to be off limits. For many people this over-restriction leads to binge eating and other disordered eating patterns.
It is completely unnecessary to remove every indulgence from your diet. You can still eat all your favorite foods, you just have to be reasonable about it. If 80% of your calories are coming from whole foods, and you’re paying attention to your total calorie intake, the remaining 20% can be filled with foods you enjoy without hindering your goals.
Expect a Reasonable Weight /fat Loss Pace
If you aren’t losing at least 2lbs per week, you’re a failure – WRONG! The standard advice is to lose 1-2 pound per week, but a better measure is between .5-1% of your body mass per week. Forget about all those extreme weight loss stories your read, see, and hear.
Your goal is to not just lose weight, but lose fat. To do that you have to lose weight a little slower so as to not sacrifice metabolism-boosting muscle mass. Very rarely does someone lose more than 2lbs of fat per week without sacrificing lean body mass. What’s the point in losing 20lbs if 10 of that is muscle?..Know the difference..
Don’t Be Afraid to Eat
It’s amazing how we go from one extreme to the other. We go from overeating to practically under-eating overnight when trying to lose weight. Mostly, we believe the less we eat the faster we’ll lose weight. This could not be more wrong...
Manage Portions
Portion control and calorie counting are really two sides of the same coin. They both accomplish the same thing – managing energy balance. Portion control is the key to setting up the weight loss autopilot..
Get in the habit of knowing portion sizes. With enough practice you will be able to eye a particular food’s calorie intake. This makes eating outside of the controlled house environment much easier.
Don’t Diet !!
No healthy weight loss article is complete without giving the standard advice of “don’t diet”. Instead, work on changing your lifestyle by working daily on creating new, healthy habits.
Diets have end dates. Rarely do they succeed at long-term weight loss. What typically happens is rapid short-term weight loss followed by a reversion to old eating habits once the diet is over. The weight loss is less “sticky” with diets when compared to lifestyle changes that work at creating new long-term healthy habits.
Keep Going !
You must start, but there is no finish. While you will likely reach your weight loss goals, you will still maintain those same habits for the rest of your life that got you to your goal. The only difference will likely be slightly larger portions and more daily calories to maintain that weight.
Don’t let a slip up turn into an excuse to start over tomorrow or on Monday. Get right back on track your next meal. We all make mistakes. Make your mistakes and dont worry.. No harm done as long you get back on track..
Weight loss is about discovering your relationship with food. It’s about creating change. You have to learn how to rewire your brain so that your eating and activity habits become as second nature as brushing your teeth. No diet blueprint can do that. Again, work on creating 1 new healthy habit at a time.
Strength Training Over Cardio based exercise
Fat-burning zones and cardio equipment are notoriously used by new weight losers. That’s not to say they don’t have their place in a fitness program. They just shouldn’t be the priority.
Cardio isn’t going to burn any more fat than weight lifting will. Weight loss is a function of calories, and cardio is just one way to help create a calorie deficit.
Instead, prioritize strength training so that you can build some metabolism-boosting muscle. This muscle will help you burn extra calories at all times of the day, and will give you some muscle tone to look forward to seeing once your body fat percentage gets low enough.
Personal Training is about education, mentoring and support...for you..
Here are some easy to implement Healthy Weight loss tips...
Make Small changes..
Instead of overloading yourself with alot of changes at once, try to make just 1-2 small changes at a time until they become habit, and then make 1-2 more until those become habit too. In time, these new habits add up. Weight loss is much easier to tackle when you break it up and work on one small goal at a time... if you overload the body with to many changes.. your chances of reverting to where you have been..are dramatically increased ..small steps
Include All Foods
One of the first things dieters have to come to grips with is the fact that most of their favorite foods are going to be off limits. For many people this over-restriction leads to binge eating and other disordered eating patterns.
It is completely unnecessary to remove every indulgence from your diet. You can still eat all your favorite foods, you just have to be reasonable about it. If 80% of your calories are coming from whole foods, and you’re paying attention to your total calorie intake, the remaining 20% can be filled with foods you enjoy without hindering your goals.
Expect a Reasonable Weight /fat Loss Pace
If you aren’t losing at least 2lbs per week, you’re a failure – WRONG! The standard advice is to lose 1-2 pound per week, but a better measure is between .5-1% of your body mass per week. Forget about all those extreme weight loss stories your read, see, and hear.
Your goal is to not just lose weight, but lose fat. To do that you have to lose weight a little slower so as to not sacrifice metabolism-boosting muscle mass. Very rarely does someone lose more than 2lbs of fat per week without sacrificing lean body mass. What’s the point in losing 20lbs if 10 of that is muscle?..Know the difference..
Don’t Be Afraid to Eat
It’s amazing how we go from one extreme to the other. We go from overeating to practically under-eating overnight when trying to lose weight. Mostly, we believe the less we eat the faster we’ll lose weight. This could not be more wrong...
Manage Portions
Portion control and calorie counting are really two sides of the same coin. They both accomplish the same thing – managing energy balance. Portion control is the key to setting up the weight loss autopilot..
Get in the habit of knowing portion sizes. With enough practice you will be able to eye a particular food’s calorie intake. This makes eating outside of the controlled house environment much easier.
Don’t Diet !!
No healthy weight loss article is complete without giving the standard advice of “don’t diet”. Instead, work on changing your lifestyle by working daily on creating new, healthy habits.
Diets have end dates. Rarely do they succeed at long-term weight loss. What typically happens is rapid short-term weight loss followed by a reversion to old eating habits once the diet is over. The weight loss is less “sticky” with diets when compared to lifestyle changes that work at creating new long-term healthy habits.
Keep Going !
You must start, but there is no finish. While you will likely reach your weight loss goals, you will still maintain those same habits for the rest of your life that got you to your goal. The only difference will likely be slightly larger portions and more daily calories to maintain that weight.
Don’t let a slip up turn into an excuse to start over tomorrow or on Monday. Get right back on track your next meal. We all make mistakes. Make your mistakes and dont worry.. No harm done as long you get back on track..
Weight loss is about discovering your relationship with food. It’s about creating change. You have to learn how to rewire your brain so that your eating and activity habits become as second nature as brushing your teeth. No diet blueprint can do that. Again, work on creating 1 new healthy habit at a time.
Strength Training Over Cardio based exercise
Fat-burning zones and cardio equipment are notoriously used by new weight losers. That’s not to say they don’t have their place in a fitness program. They just shouldn’t be the priority.
Cardio isn’t going to burn any more fat than weight lifting will. Weight loss is a function of calories, and cardio is just one way to help create a calorie deficit.
Instead, prioritize strength training so that you can build some metabolism-boosting muscle. This muscle will help you burn extra calories at all times of the day, and will give you some muscle tone to look forward to seeing once your body fat percentage gets low enough.
Personal Training is about education, mentoring and support...for you..
Nutrition...
Now theres the question? .Do your eyes glaze over ? Dont have a clue where to start or what it all means..? Good because thats my job help Retrain your brain, so that you make the right food choices, understand how to cook, eat and be happy
What does it mean to you? To be fair it has most of the population confused ! which is great for me as i love to educate my clients, and watch them glow with good health.. it should never be a diet....It should never be hard work...Food should be embraced,.. enjoyed....after all the fuel that we use determines how we look, how we feel, our moods, how we sleep, and how we perform at work, rest...and yes..play...We are what we eat...?
Before I start any Nutritional consultations, I always ask for a retrospective 3 day food and drink diary...this is always met with a hanging of the head...a little nod....and a sigh.....The games up
DANGER THE DIETS DONT WORK..,,
Unfortunately.. the food & drink & the Wonderful Diet industry.. have become mercenaries reaping millions from people belivlieving that each diet fad is better than the last.. Sadly you could not be further from the truth and i personally have had to literally rebuild clients from the inside out..the weight you lose is essential to your bodys composition..It is NOT fat you are losing..and end up with loose, baggy skin..as you lose lean tissue and water..a nice look.. ? no not really, and very hard to fix..
So I work on the KISS principle..
KEEP
IT
SIMPLE
STUPID !!
Now theres the question? .Do your eyes glaze over ? Dont have a clue where to start or what it all means..? Good because thats my job help Retrain your brain, so that you make the right food choices, understand how to cook, eat and be happy
What does it mean to you? To be fair it has most of the population confused ! which is great for me as i love to educate my clients, and watch them glow with good health.. it should never be a diet....It should never be hard work...Food should be embraced,.. enjoyed....after all the fuel that we use determines how we look, how we feel, our moods, how we sleep, and how we perform at work, rest...and yes..play...We are what we eat...?
Before I start any Nutritional consultations, I always ask for a retrospective 3 day food and drink diary...this is always met with a hanging of the head...a little nod....and a sigh.....The games up
DANGER THE DIETS DONT WORK..,,
Unfortunately.. the food & drink & the Wonderful Diet industry.. have become mercenaries reaping millions from people belivlieving that each diet fad is better than the last.. Sadly you could not be further from the truth and i personally have had to literally rebuild clients from the inside out..the weight you lose is essential to your bodys composition..It is NOT fat you are losing..and end up with loose, baggy skin..as you lose lean tissue and water..a nice look.. ? no not really, and very hard to fix..
So I work on the KISS principle..
KEEP
IT
SIMPLE
STUPID !!
