As I’m a professional personal trainer and a fitness modell people often ask me, why I can’t loose weight? If you listen to the weight loss industry, you’ve been told over and over how easy it is–just take this pill, follow that diet or buy this piece of equipment and everything will melt away in a flash. In fact, people spend over billions each year on weight loss products and services and yet they still overweight.
The idea behind weight loss is simple–burn more calories than you eat. This can be accomplished by replacing a couple of sodas with water and adding 20 minutes of walking each day. Sounds simple…and it is. If it’s that simple, why can’t we seem to do it?
There are a number of factors that contribute to our weight gain. But it’s not just about finding time to exercise or choosing the salad over the burger–it’s about genuine commitment to make healthy decisions every day. If you’re not ready to make some changes, losing weight will be hard. Below are some things you’ll need to look at in order to get yourself on a healthy track.
1.) Your Attitude. You’ve to find more reasons to be healthy, not just to loose weight, having more energy, dealing with health problems or wanting to live longer to be around for your kids.
2.) Your Workouts. If you don’t workout consistently enough, it’s hard to lose weight. You don’t need to spend hours in the gym, you only need to set up a reasonable workout schedule that you can follow each week.
3.) Your Eating. Changing the way you eat is another thing you’re going to have to do for long-lasting weight loss. You need to be willing to replace unhealthy foods with healthier choices–every single day.
You will not be perfect every day. As a perfectionist, I have to say that everyone (even perfectionists) has good days and bad days. On the good days, you’ll eat all your fruits and veggies, say no to that pizza and do your workout even though you’re tired. On the bad days, you’ll wake up late, forget to bring your lunch, have an extra piece of cake at your friend’s birthday party and skip your workout. The bad days will happen if you’re a human being. The trick is to never give up, even when you mess up. You’re not a loser just because you make some mistakes.
4.) Try to reduce the fat. Most of us get all we need daily (about 67 grams) just from added fats like margarine, salad oils, butter and those used in cooking. Any other fat (ice cream, meat, cheese) is extra – and likely to pad our butts, hips and stomachs.
Consider eating a baked potato instead of french fries or chips, whole-wheat bread instead of a croissant, and grilled instead of batter-fried foods. Use fat-free mayonnaise and salad dressings, and moderate amounts of olive oil when cooking. Limit high-fat sweets to once a week Read nutrition labels carefully, and when you do buy processed foods, opt for those that contain no more than 3 grams of fat per 100 calories.
5.)Reduce the sugar! Read nutrition labels to limit foods that list sugar as one of the first three ingredients or that contain several types of sugar, such as sucrose, high-fructose corn syrup or glucose. (A teaspoon of sugar equals 4 grams, so a product that lists sugar content as 26 grams means it contains about 6 1/2 teaspoons of sugar.) Reduce your intake of so-called health foods that are loaded with sugar (granola cereal, etc.).
6.) Your Lifestyle. If you want a healthy life, you have to be willing to change how you live. It doesn’t mean changing everything overnight, but simply being open to new ways of doing things.
Certified Personal Trainer, Pilates Master Trainer,
Yoga Instructor, Nutritionist and Wellness Consultant,
Body ‘n’ Soul Wellness Academy
Las Vegas, NV