I am NOT going to be sugar-coating this one ... diets DO NOT WORK!!! Wow, I guess that's one way to start a blog ... But I really want to make sure that this is understood. Diets do not work because people just give in to their hunger and deprivation. No one desires to be on a diet, we all just desire to lose weight.
Well how do we go about that if diets don't work? It's called a lifestyle change. Do it! Give yourself the chance to lose the weight you want or to maintain the figure you already love.
Look at what we are bombarded with everyday! One minute everyone is fat-per-gram conscious, and then the focus has moved to our starchy friend, the carbohydrate. Wading through all the info on diets is hard, and that is why I am going to show you how a lifestyle change is a much more efficient, healthy, and productive method to weight loss.
Once you start to "diet" there is a pre-occupation with food instead of the idea of healthy eating. You need to be more aware of proper nutrition and food options. If you put too tight a choke hold on the amount of calories you consume you will not get the proper amount of nutrients needed for growth and development. Too often people use dieting as a way to cope with the pressures of society and peers, which can sadly lead to eating disorders and food fixation. Make the choices that we KNOW we can all make, brown bread instead of white, high fibre, less sugar etc.
Now we tread carefully when we start talking about eliminating fats, as we NEED fats ... the proper ones!! Eliminating all fats from your daily foods can be catastrophic. Certain fats are essential for development of sex hormones estrogen, progesterone, and testosterone. Fats are also important for the development of our brain and nervous system. I know that a majority of you are thinking; "Come on, at this age why should I be concerned with my brain development?" Well some of us may be past that age of developing our brains, but we DO need to maintain them, and also look at these effects as how they will impact our children.
Eliminating ALL carbs can also pose a problem because carbs are the bodies immediate fuel source used to expend energy. If we do not eat carbs, our bodies will start breaking down fat to use as fuel. Once the fats are used up the body starts breaking down proteins to get energy. The problem here is that the body needs to filter the byproducts of protein breakdown and if not done properly can be harmful to our organs.
Something that I firmly believe is a big step in the lifestyle change I am talking about is journaling. I suggest keeping a journal for 1-2 weeks so that you are able to look back and see where you need to make those critical changes that will start you on the road to a new lifestyle.
This journal should include:
* Whenever a morsal of food passes your lips.
* Note your mood when you eat.
* Write down the times you eat.
* Keep track of the exercise you do.
* Write down how you are feeling about yourself that day (body image emotions).
We need to be mindful of the calories we are taking in, but more important we need to be aware of the type of calories we are taking in. There is a HUGE difference between 1200 calories of vegetables, fruit, and protein opposed to 1200 calories of pizza, fries, and chips!!!
When weight is lost through resisting calories - especially when the diet is not accompanied by aerobic and strength training, muscle mass is lost along with fat. Muscle burns more calories than fat, even at rest, thus the muscle mass leads to a slowing of metabolism, among other things.
We all know the better choices that we can be making in our own lives. Toss that white bread that is void of nutrients and go for the whole grain instead. Simple change? YES. Worth it? ABSOLUTELY.
Opt for that salad instead of the side of carbs (believe it or not we do get good carbs for vegetables) so don't tell yourself that you are not getting carbs, just eat them in the form of vegtables.
WALK! Guaranteed that there are times that you can simply use those 2 feet you have, but instead we opt for our vehicles.
This is a simple one and one that I KNOW you can all do. Commit to doing some form of physical activity each day, aim for 30-60 minutes.
Here comes my shameless plug; what better way is there to get that exercise in then coming to boot camp first thing in the morning? You will know that is out of the way for the day and can go about your day energized to make those smart life choices!
Be strong enough to face the world each day. Trust in yourself that you can make those choices and feel strong and proud when you do make them. Give yourself the chance to get the results that you desire and deserve. Be weak enough to know that you can't do everything! Don't tell yourself that you NEED to make all of these unobtainable goals and changes and then be disappointed in yourself. We are all human and we all need to face that we will not be able to make ALL of the best choices, but lets aim for making ALOT of great ones.
Well how do we go about that if diets don't work? It's called a lifestyle change. Do it! Give yourself the chance to lose the weight you want or to maintain the figure you already love.
Look at what we are bombarded with everyday! One minute everyone is fat-per-gram conscious, and then the focus has moved to our starchy friend, the carbohydrate. Wading through all the info on diets is hard, and that is why I am going to show you how a lifestyle change is a much more efficient, healthy, and productive method to weight loss.
Once you start to "diet" there is a pre-occupation with food instead of the idea of healthy eating. You need to be more aware of proper nutrition and food options. If you put too tight a choke hold on the amount of calories you consume you will not get the proper amount of nutrients needed for growth and development. Too often people use dieting as a way to cope with the pressures of society and peers, which can sadly lead to eating disorders and food fixation. Make the choices that we KNOW we can all make, brown bread instead of white, high fibre, less sugar etc.
Now we tread carefully when we start talking about eliminating fats, as we NEED fats ... the proper ones!! Eliminating all fats from your daily foods can be catastrophic. Certain fats are essential for development of sex hormones estrogen, progesterone, and testosterone. Fats are also important for the development of our brain and nervous system. I know that a majority of you are thinking; "Come on, at this age why should I be concerned with my brain development?" Well some of us may be past that age of developing our brains, but we DO need to maintain them, and also look at these effects as how they will impact our children.
Eliminating ALL carbs can also pose a problem because carbs are the bodies immediate fuel source used to expend energy. If we do not eat carbs, our bodies will start breaking down fat to use as fuel. Once the fats are used up the body starts breaking down proteins to get energy. The problem here is that the body needs to filter the byproducts of protein breakdown and if not done properly can be harmful to our organs.
Something that I firmly believe is a big step in the lifestyle change I am talking about is journaling. I suggest keeping a journal for 1-2 weeks so that you are able to look back and see where you need to make those critical changes that will start you on the road to a new lifestyle.
This journal should include:
* Whenever a morsal of food passes your lips.
* Note your mood when you eat.
* Write down the times you eat.
* Keep track of the exercise you do.
* Write down how you are feeling about yourself that day (body image emotions).
We need to be mindful of the calories we are taking in, but more important we need to be aware of the type of calories we are taking in. There is a HUGE difference between 1200 calories of vegetables, fruit, and protein opposed to 1200 calories of pizza, fries, and chips!!!
When weight is lost through resisting calories - especially when the diet is not accompanied by aerobic and strength training, muscle mass is lost along with fat. Muscle burns more calories than fat, even at rest, thus the muscle mass leads to a slowing of metabolism, among other things.
We all know the better choices that we can be making in our own lives. Toss that white bread that is void of nutrients and go for the whole grain instead. Simple change? YES. Worth it? ABSOLUTELY.
Opt for that salad instead of the side of carbs (believe it or not we do get good carbs for vegetables) so don't tell yourself that you are not getting carbs, just eat them in the form of vegtables.
WALK! Guaranteed that there are times that you can simply use those 2 feet you have, but instead we opt for our vehicles.
This is a simple one and one that I KNOW you can all do. Commit to doing some form of physical activity each day, aim for 30-60 minutes.
Here comes my shameless plug; what better way is there to get that exercise in then coming to boot camp first thing in the morning? You will know that is out of the way for the day and can go about your day energized to make those smart life choices!
Be strong enough to face the world each day. Trust in yourself that you can make those choices and feel strong and proud when you do make them. Give yourself the chance to get the results that you desire and deserve. Be weak enough to know that you can't do everything! Don't tell yourself that you NEED to make all of these unobtainable goals and changes and then be disappointed in yourself. We are all human and we all need to face that we will not be able to make ALL of the best choices, but lets aim for making ALOT of great ones.
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