Most of us have been told: ‘IF you can lose ONLY 10 POUNDS, NOT ONLY WILL YOU FEEL BETTER, YOUR CLOTHES WILL FIT BETTER…IT WILL BE EASIER ON YOUR JOINTS….AD INFINITUM!”
This article was inspired by quick fixes. We have all seen multiple advertising emails! These were about a NEW (?) product on the market that you can spray in your mouth whenever you have cravings. (Let’s call it “skinny quick” spray. It is probably endorsed by one of the infamous funding programs you can watch every week!) This product “has been proven in clinical trials” to “naturally control sweet and carbohydrate cravings.” The active ingredients listed on the internet should have the same effect as someone downing a pound of salt in three days (unless the internet list is hiding some “secret” ingredient from us??) In other words, the product removes water (dehydrates your body), dropping pounds of “water” weight! This is similar to methods a body builder does before a show…their extreme “lean” look is temporary… Sound a little crazy?
There have ALWAYS BEEN “quick” weight loss schemes! I’m sure most of you have tried not just one, but several of those. What happened? You probably started out GREAT! As much as 3-4 pounds the first week! (There may have been side-effects, but you ignored them. You were LOSING POUNDS! Woo-Hoo!) You’re going to reach your goal EASILY, with bells on!
Then your weight loss SLOWED down. You might not feel so good?? It’s OK! That was really what you were told might happen. Then the weight loss SLOWED to a trickle. Then it seemed to stop totally, and you actually started to gain the weight back???
What happened? It was working so well?
This is what we KNOW:
Successfully “losing weight” means not just losing the pounds, but keeping them off! It means maintaining, or even increasing lean body mass: (all those parts of you that ARE NOT FAT!); and LOSING, (translate: burning for energy), some of the stored adipose tissue: (fat, padding, love handles!) Exactly how do you lose the bad stuff, and keep the good?
Appropriate Nutrition It’s a little complicated—Sorry, if it were easy, as so often advertised, ANYONE could and would do it! In most cases, it has to be individualized (created just for YOU!) to really work. If we just look at numbers, its very simple: a deficit of 500 calories per day will give you a loss of 1 pound of fat per week (3500 hundred calories to make that one pound!); 1000 calories deficit (less than what your body needs) to give you the 2 pounds/week. How do we find out what you really need? It’s determined by your activity level, and your current amount of LEAN body mass. Not really hard to do, but something that MUST be assessed JUST FOR YOU!
Safe & Effective Activity Fat actually has to be burned off (or sucked off—think lipo surgery)—remember the oil in the gulf?—fat that just would not disappear! How do you BURN off fat? There is something called a “fat burning zone,” where you’re doing something you can keep on doing hundreds of times—a level of activity you can sustain for more than 12 minutes (usually takes your body that long to burn through the readily available stored carbs, its preferred fuel)..Just don’t go TOO hard. You’ll burn up muscle instead: (Remember that lactic acid “burn”? You don’t want it while you’re trying to burn FAT!)
Muscle needs to be maintained or added to. Remember—muscle is your calorie burning furnace! You need enough protein to maintain muscle, and some resistance exercise to make the body react (add more lean tissue!). True resistance exercise means something with enough intensity that you cannot do more that 8-15 of the same thing with good form. (There IS NO MAGIC NUMBER of reps—Ask yourself if you could have kept going; did it REALLY get hard. It’s all about the last 2!)
Appropriate Lifestyle changes Move more whenever possible. Eat on a regular basis so your body will not go into panic and store (cave-man). Stay away from situations when you are not in control. Recognize when your body has adapted, and change something about the way you’re doing things!
Psychological & Emotional Support Get help when you’ve lost your initiative, your drive, or just your progress. Most of you would not try to do a car motor tune-up without someone there to answer questions! Tell your family, your friends, your FITNESS PROFESSIONAL, exactly what you’re trying to do, and ASK for their help. We can’t be there for you if we don’t know!
Linda Cook BS, CPT 937-369-7363 cell 937-748-9905 office email@example.com