- Diet & Weight Loss
It's a lifestyle change, not choice!
Well, the Mayan calendar was wrong. We're all still here, well most of us anyway. Since it's a new year the biggest loser is in full effect. Some for the wrong reasons, others for the right. Allthough, there is no real right our wrong answer to dieting. There are however wrong and right ways to get the job accomplished.
Let's get some facts straight
”I want to look like the models in magazines.”
Fact: It won't happen so stop stressing, and stop starving. Our bodies are uniquely different. Though you may get get incredibly close, no one walks around with Photoshop built into their eyeballs.
Fact: All diets fail due to the dieters lack of knowledge in regards to what to eat and how to eat. Starving yourself will only cause you to gain all the weight back.
Fact: 1 lb of fat is equal to approximately 3200-3500 calories. In order to lose weight you need to burn more calories than you intake.Eat too little, and your metabolism slows down. Eat too much and your negating the weight loss process.
Let's talk about some science
As I mentioned prior, you need to burn more calories then you take in. This is called a deficit. Deficit=good. That is the most important thing to know when you have finally dedicated yourself to losing the weight. There are also two very important things to consider when you start. There are two seperate calories you burn when working out. Gross calories and net calories.
Gross calories: Gross calorie burn is the absolute total of calories burned while performing any given activity. What this comprises of is the calories that your body burned for the sole purpose of the given activity, plus any additional calories throughout the duration of the activity. This means that your body must continually burn calories at all times to digest food, keep your tissues alive, and support the vital organs. Extra calories burned in addition to those needed for the activity are known as your resting metabolic rate or RMR. Your RMR represents calories that your body would have burned regardless of whether you were working out or not.
Net Calories: Net calorie burn is the amount of calories you burn only to perform the given activity. Net calorie burn does not inlcude the calories burned for your RMR. This gives you the most accurate method of calorie burn.
Afterburn: This is what makes your workouts and what you do during them the most important. Afterburn is your body constantly burning calories at a rapid rate. Simply put, you can burn up to 4x more calories after your workout then during your workout alone.
The Meat and Potatoes
Diets fail because you think you have to starve yourself. Lies! You can eat everything you're used to, you just can't eat it the way your used to. Here are some tips to aid you in avoiding the calorie counting struggle.
1. When you're grocery shopping look at the ingredients involved in what your buying. Steer clear of high fructose corn syrup.
2. If you can't pronounce it, don't buy it. If you can't live without it, spend the extra few minutes to google what it is your eating.
3. PORTION CONTROL, PORTION CONTROL, PORTION CONTROL. If you don't own a food scale, then use this fail safe method. No meat larger than the palm of your hand. No carbs or starch larger than 1/2 a cup, and always eat vegetables with your meals.
4. Eat at least 6 times a day. 3 large meals and 3 snacks between. What this does, is it forces your metabolism to kick into overdrive.
5. Say goodbye to soda. Even diet. Not only is it screaming with loads of sugar, but it's loaded with high fructose corn syrup. Diet soda has even more sugar in it.
6. Yes, you can still drink alcohol. Just monitor how much you drink. Try to limit beer to two cans or bottles, and liquor to a glass or two.
7. When you shop, write a strict list and stick to it. This helps you to avoid things you normally buy.
8. Find a workout regiment that bests suits your lifestyle. I've found that beachbody creates some amazing workout videos. I've done Insanity, Turbo Fire, and Brazil Butt Lift. So I would definitely recommend them to anyone.
9. Keep accountability of yourself. This is by far one of the most important things you can do. You can either keep a food journal or sign up for free tools, like MyFitnessPal.
10. Get friends and family involved. You are 50% more likely to lose the weight and keep it off, with their support.
Beach body workouts I recommend
Support and dedication
I don't believe in dieting. I believe to lose the weight and keep it off, is a complete lifestyle change. You have to get up everyday, do the workouts best suited for you. I do beachbody's Brazil Butt Lift and Turbo Fire. Insanity I threw up in 15 minutes of the first test. Also don't forget to eat right. Results don't happen over night. They can take a week, a month, maybe even a year. Just stick with it, and don't quit.
I use MyFitnessPal to keep myself accountable with everything. MyFitnessPal is an app that you can download to your phone, computer, and tablet. It helps keep everything in perspective, and I have amazing support. You can find me under:mikkai99.
I wish all of you an amazing weightloss journey!