Let it Flow

This post is inspired from a recent comment I received to another post I wrote about exercise and long term weight loss/maintenance. Thank you to the person who left a comment! I discuss these considerations with my clients and encourage them to consider how each can make a difference with their goals. I hope this post is useful to many of you or people that you know.

Exercise - Exercise key to weight loss and long term maintenance. I have kept 30 lbs off for over 10 years because of it. If you exercise and the pounds aren’t falling ask yourself: “Am I exercising at the right intensity?” If you’re not sure, think about buying a heart rate monitor or talk to a qualified fitness professional to learn more. Also, make sure you are incorporating strength training with your aerobic workouts. Building lean muscle will help you burn calories faster. I have found through experience that many people are not working hard enough!

When exercising consider intensity and duration. Just because you went for a sunset stroll on the beach for 60 minutes doesn’t necessarily mean you worked at the appropriate intensity for weight loss.

Diet - Know that calories in must be less than calories out in order to lose weight. Also keep in mind that 3500 calories = 1 lb. So if you want to lose 2 lbs per week, then you need to decrease caloric intake (through diet and exercise) by 7000 calories. That’s only 500 calories per day. The calories in should provide nutrients you need to fuel your workouts and daily activities. Ice cream and cheeseburgers for all 3 meals is, in my opinion, not acceptable.

Keep a food journal - This will help identify any additional and possibly unneeded calories being consumed during the day. Keep an eye on the amount of sugar and cream you put in your coffee , if you cook notice how much of your cooking you taste before the meal is served, how many handfuls of M&Ms you enjoyed from the candy dish at work and whether you helped yourself to small bites of your child’s meals. This is all in addition to your regular meals and snacks. For many people the results surprise them! Over time you’ll start to notice trends. I had a client once tell me it was an eye opener to the amount of “bad carbs” she was eating!

Monitoring Progress - Consider monitoring body fat percentage instead of pounds on a scale (fitness professional can help with the body fat), notice how your clothes fit, notice your energy levels (typically higher with exercise), and any differences in strength (Think about when you carry groceries, children, or do yard work). Also, remember that exercise and healthy eating isn’t just good for your waistline, they are beneficial for your heart and emotional health and can help keep you healthy from illness like diabetes and heart disease.

Remember that muscle weighs more than fat, so as you continue to exercise and gain strength, the scale may not change as much as you originally anticipated.

Hire a professional - If you are new to exercise or eating healthy or you feel that your weight loss has plateaued, consider working with a qualified professional fitness trainer or nutritionist. This relationship can offer many things - encouragement, motivation and a professional can ensure that you are taking safe and effective steps to best accomplish your goals. If you choose to go this route, make sure you find a professional you are comfortable with and who understands your needs and goals.

Be Patient - Maintaining a healthy weight is a lifelong process and one that can often be slow and frustrating. If you’re not seeing results as quickly as you’d like, stick with it! Ask yourself some of the questions above about diet and exercise intensity, find support from friends, family, fitness professionals or weight loss groups. You are not alone with your struggles and the payoffs will be well worth it.