Another mistake people make when trying to lose weight is cutting calories too drastically in an attempt to slim down quickly. Skipping meals or consuming too few calories can have significant negative consequences, along with slowing down the metabolism and making it harder to keep the weight off. In a nutshell, if you train your body to consistently survive with less food than it needs to function, it will eventually adapt, and anything above this amount will be more likely stored as body fat rather than burned. Proper amounts of carbs, protein and fats are needed for continuing energy and cell regeneration, which spills over into how productive you are with workouts and everyday tasks. Eating too little compromises the body’s ability to build and maintain muscle and bone tissue, as well as its ability to recover and repair itself.
If your caloric intake is where it should be but you are still frustrated with progress, opt for burning extra calories through increased activity rather than deprive your body of essential nutrients.
The amount of calories each person requires depends on body composition and other factors, but generally speaking, for those interested in safe weight loss, 1-2 pounds per week is recommended.
If you have repeatedly tried and failed to lose weight, you might be like many, focusing primarily on reaching a certain number on the scale. If you are exercising, particularly strength (resistance) training, remember that you are building lean muscle tissue, so keep this ‘weight’ in mind when you step on the scale. Muscle uses hundreds of calories each day that might otherwise be stored as body fat, so the more of it you have, the better. In addition to helping you to become leaner, resistance training increases bone density, gives you greater overall strength, better posture and aids in supporting the joints.
Instead of measuring your success by scale weight, measure it by your ability to exercise and consume healthy foods each day. Focusing on ways you can improve your health and quality of life allows you to lose excess pounds and inches without stress or fad dieting.
If you have pre-existing medical conditions, food allergies or sensitivities, and/or have been inactive, be sure to consult your doctor before beginning an exercise program or adjusting your diet.
It’s not necessary to cut out all of your favorite foods in order to lose weight. The more restrictive the diet, the greater the chances of good intentions backfiring, leading to binges and cravings. The bulk of your diet should always come from healthy foods such as fruits, vegetables, whole grains and lean meats, but having a low-calorie treat now and then can help you from feeling deprived, while still allowing for weight loss.
Some 100 calorie treats
• Half an apple with 2 teaspoons peanut butter
• 2 fruit juice bars
• 1 fat-free single-serve pudding cup
• 15 jelly beans
• 1 cup unsweetened applesauce
• ½ cup sherbet
• 5 low-fat graham crackers
Staying motivated is key to success
• Always have your workout clothes, shoes, socks, towel, or anything else you normally take to the gym packed and ready to go.
• Don’t wait until the last minute to decide if and when you want to exercise. Instead, know in advance what days and times you plan to work out and keep these ‘appointments’ just as you would any other.
• Team up with a friend, co-worker or family member whose schedule, interests and goals are similar to yours. Exercising with someone else makes workouts more fun, along with providing motivation, support and accountability for both people.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is www.ohtrainer.com.
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