Tag Archives: natural weight loss

Want to Know How to Avoid Cheat Days?

Knowing how to recognize and avoid cheat days can mean the difference between accomplishing your fitness goals or losing the battle of the “bulge.”  What can you do about it?

Ever hear the old saying, “It’s like taking one step forward and then two steps back?”  What does that mean?  It means to make a small achievement to only go back and fail twice as much you gained, right?  Same is true with cheat days on your diet!  How is that?

I too struggle on giving myself permission to fail.  The yo-yo effect as you might have called it.  I lose a bunch of weight.  I enjoy the feeling of how my clothes feel.  I can even see the difference!  But then I go on vacation or the holidays or special occasions happen.  Boom!  I feel all fatty, bloated and sluggish.  What gives?  I feel so defeated.  How can we avoid that feeling and failure?

Let’s say you wanted to lose one pound per week.  One pound of fat is equal to 3,500 calories.  So, you have to cut 500 calories a day (500 x 7 days) to make your goal, does that sound right to you?  If you wanted to lose more, you cut more.  Makes sense, right?

Now, let’s say you worked hard by working out, changing your diet (water for soda or whatever) and watched religiously what kind of healthy foods you ate for a whole six days.  Then, on day seven, you give yourself “A cheat day”, or as I call it, permission to fail.

Now here is what I want you to realize.  Think of your calories as money.  Every calorie you lose is a “calorie dollar” you earn (losing is gaining in my books!).  So, by a week’s end, you show have at least $3,500 saved up!  Awesome right?  So here’s the kicker… how do you feel about losing that hard earned calorie money?  Not good, right?

So, for every meal that is over your loss, you are paying back.  Losing money (and time)!  Think about it.  You worked hard for those 3,000 calories but on your “cheat day”  you helped yourself to a 1,800-calorie meal.  You just lost $1,800!  You net-earned only 1,200 for the week, not even half a pound!  Your body just absorbs those calories like it always does, uses what it needs and stores the rest as fat.  Sucks right?  I don’t know about you, but I really like to keep what I work so hard for, don’t you?

So, how do we avoid “cheat days” or permission to fail days?  Do you think changing how you view them might make a difference?  Makes sense right?  I would have to agree.

So, let’s stop giving back our hard-earned calorie cash and get rich on success!  Stop giving yourself permission to fail only win.  Adopt a calorie counting method (such as using MyFitnessPal) for all your meals and activities.  It really helps.  I love it and I know you will enjoy it too.

If you found this article helpful, please SHARE with your friends.  Here’s to your success!

Finding Motivation to Workout

Having you been searching and trying to find your motivation to work on that dream body you want? 

Here is how you do it:

1. Find your “Why.”  Ask yourself, why do I want to workout out. Not first answer that pops in your head (I want a sexy body).  But, the why for that why (so, I can attract more girls, guys or be healthier and stronger).  That is the “Why!”

2. Find time.  You have the time, but just don’t choose it.  Prioritize your time.  I bet (like me), it is easy to television for last part of your day over fitness.  Play video games or Facebook before or after work or school.  Weekends?  How about doing something active like hiking or something.  Budget 1 hour out of 24 for fitness.  Some folks love first thing in the morning workouts over end of the day ones.  Find your groove.  That’s it!

3. Just do it.  No better time than right now.  Don’t start tomorrow, because tomorrow will never come.  Failed plans are paved with “good intentions.” Put your thoughts into action.  After a little bit, it will habit and routine. Then, everything else will adapt to your new life.  “Just jump it, the water is fine!”

So, what is your “why” and how do you find the time? 

FASTest Weight Loss and Fitness Program for 2015 (part 4)

 

Lose Weight and Get Fit Naturally Without Supplements or Pills FAST! Learn HOW!

lose weight fast and naturallyThis is week four of our F.A.S.T. Weight Loss and Fitness System.  This part is about changing it up and switching gears.  You’ve been making awesome changes, so let’s make them even more awesome! Ready?  Read on!

Here is what you need to know (F.A.S.T.):

FoodRead your labels.  Did you know that there are fake wheat breads out there?  Yup, they just add brown food coloring to white bread.  Sickening, right?  You should be looking for wheat breads with a minimum of 3-4 grams of dietary fiber under 200 cals per serving.  Fiber fills you up, makes you feel fuller longer and prevents you from over eating!

Protein is right up there with fat as being the most calorie dense nutrient.  Fiber is not.  Also, eating a heavy protein diet can have adverse health effects while packing on lots of calories.  Carbohydrates are in almost everything we eat (due to processing and the adding of sugars, syrups and grains).  However, you need protein and carbs for workout recovery and to keep your body from catabolizing your muscles for energy (That’s why if you cut too much, your body will go into starvation mode, horde fat and eat your muscle first!)

So, look for food that  has the highest fiber content per serving.  Plus, high-fiber foods are mostly likely to be less processed!  Balance your diet with a colorful plate (pizza is colorful, but not what I’m talking about, lol!).  A balanced diet is a healthy diet. Check out MyPlate for guidance Consult a doctor or dietician before starting any dietary regime to avoid injury or medical issues.

Activity – Have your muscles stopped being sore?  Is your weight loss slowing or leveling out?  You need to do something else.  I have clients that love to run, but that is all they do.  Some love CrossFit, but that is all they do.  Have you been just doing cardio?  Start a weight training program.  The problem is, their magnificent bodies are doing what it is designed to do… adapt!

You body will adapt to its present workload and economize its energy expenditure. That means, you have to change your routines, intensities and durations.  If you are running for 30 minutes a day, you should probably start some cross training routines instead (still cardio, but your using different muscle groups).  Walking because of weight or physical restrictions?  Try aqua aerobics or hiking on uneven terrain.

Body builders hit “plateaus” all the time.  They have to “shock” their bodies into growth by either simple routine, exercise or load changes.  So, to keep your from adapting, stay ahead of it and change up your activity! You will see and feel the difference in the kick start!  Looking for exercise ideas? Click here!  Consult a doctor before starting any fitness routine to injury or medical issues.

Support – The camera doesn’t lie.  You can fool yourself in the mirror.  But that camera is going to tell you the truth.  Take before and after photos (and “along the journey” pics too).  This will 1)  Keep you on track because you want to see visible improvements. 2)  Gives you a trophy and bragging rights at the end of your transformation.  3)  Gives you a tangible reminder of what you were and what you are now and gives you a visual reason not to go back. Trust me, I have pics of me that will forever remain buried, but they are there for me to motivate myself.  Stay motivated and snap those shots!  Make sure to use our FAST System Support Page too!

TrackingThis is going to tie in to this week’s Support section.  Taking pictures.  Take pictures weekly.  Also for each picture, record your weight along with your neck, chest and waist  size (guys) or neck, chest, waist, hips and thighs (ladies). You will see two things 1) What your data was when you took that picture.  2) You can track your body composition (body fat) and your muscularity (how tone or tight you have become visually).  Want to know something crazy?  You might actually hit a point where you are actually back at your original weight, but your waist might be 34 inches versus 42 or your dress size my be 4 versus 14 due to your body composition!  Track your success!

So, to sum it up:

Continue to eat a balanced diet consisting of essential proteins and carbs, but also with high-fiber foods to keep you fuller  to avoid overeating.  Change up your activities to keep your body from adapting to keep melting fat and building muscle.  Start snapping those pics to hold yourself accountable and to track your success!  Here’s to the new you for the new year!

Comments or Questions?  Ask!