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Meal Movement - A New Way to Eat Healty
| But I'm not losing any weight.... |
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I hear this all the time. Clients will tell me "I work out 3 or 4 days per week, but the scales stay the same Diet - it's such a nasty word. It implies starving, giving up things and generally suffering to drop weight. It is no wonder people don't stick with them long. They all promise results, and some do work - for a little while, but inevitably people fall off the diet and wind up re-gaining the weight and many times putting more on. Then they move to the next diet and go through it all again. My clients are smart enough to not get on the fad diet routine but they still need to follow good nutritional guidelines. Your goal is behavior modification, changing the way you eat permanently, not for 6 weeks. You have to change your eating habits, eat when hungry, you don't have to clean your plate, don't eat when you are angry or upset, and pay attention to what you eat.
To get started, the first thing you need to do is get rid of ALL the crap food in your house! The crackers, the chips, the cookies & candy. The junk foods, the bread, ice cream, beer (sorry, even light beer is crap). All soft-drinks, diet or not, need to go! Anything with High Fructose Corn syrup or sugar (glucose, dextrose, fructose, galactose or anything ending in -ose) of any kind needs to be tossed.Next you need to keep a food log. You must write down EVERYTHING you eat or drink, every day. Where possible you need to include the number of servings you ate (a can of tuna is over 2 servings) and the number of calories, protein, carbs and fat in it. Keeping a detailed journal will let you determine how many calories you are taking in, your primary sources of protein, fats & carbs and figuring out what should be removed from your diet. I realize this is very tedious, a pain in the ass, but it is essential to dropping weight. From the log you can analyze your diet. Maybe you are getting too many calories every day, maybe you need to reduce carb intake & increase good fats or proteins. The log will let you know. You don't want to cut back on calories too fast. If you go from a 1500 kcal diet to 1000 calories all at once it shocks the body which then thinks it's starving and goes into preservation - maintenance - mode. It will start burning proteins as fuel and start storing fat from your food instead of using the fat for energy. This is because protein, i.e. muscle tissue, requires a higher energy expenditure to maintain than fat. So in times of "starvation" your body wants to get rid of those things that take more energy to maintain. It then stores dietary fat to live on when the protein is gone. People who diet this way loose a lot of weight but they also loose a lot of strength since their bodies' are eating themselves. So if you can't drop calories rapidly, what do you do? You slowly cut back, 50 calories a day. One less spoon of peanut butter (100% natural, no sugar and other crap added, not Jif or those other name brands - read the label for added sugar) a day, a slightly smaller apple, a little smaller piece of steak or chicken. Each day cut a little out. First we'll have to determine what our base caloric intake should be. Use this formula: bw*14 for women, bw*15 for guys. For me it's 172*15=2584. To determine how many calories to cut we can follow this rough guideline I learned from Lyle McDonald over at Body Recomposition : for women multiply your body-weight x 11, for guys it's bw*12 (for the science of it check out the link). For me it would be 172*12 or 2064 calories per day. This is a 20% reduction in calories or about 516 calories per day. Give it a try it for a month and see what happens. Assuming you have gotten rid of junk food and generally eat cleanly and you are working out hard 3 to 4 times per week, you will see the fat come off quickly. If you insist upon weighing yourself, do it once a week on the same day and time. Otherwise go by how your clothes fit and how you feel. Scales lie. If you are doing heavy resistance training you are building muscle. You are trading fat for higher density muscle and so you may very well weigh more, but your body composition should be changing rapidly. You should start seeing muscle tone, feel stronger and faster. The clothes should start fitting looser especially around the waist and hips. In general you should be feeling much better as well.
Once you have hit your fat loss goals, you should recalculate your base
rate (new bw*14 or 15) and adjust your calories accordingly. You still
have to avoid bad foods, although allowing yourself a treat
occasionally is ok. I have a pizza once a week or less. Be patient and in 2 to 3 weeks you should see the difference in the mirror, in the fit of your clothes and in your overall sense of health and well-being Good luck
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"! They are frustrated and not sure why they aren't dropping fat. Knowing what I put them through, I know they are working hard which means the problem lies in their diet.
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