Why Hire a Personal Trainer When Everything’s Online?
All though we try not to admit it, we know that one of our favorite holidays each year is Thanksgiving Day. We also know that it is not for our family, but for the food! The unlimited array of meat, breads and desserts can make the most resilient workout person weak in the knees. Studies show the average person gains between 8-16 pounds from Halloween until New Year’s Day. But have no fear. Here are some friendly reminders taught by the nutrition team at Live In Fitness weight loss camp on how to survive the Thanksgiving table and holiday season.
How To Maintain A Healthy Diet For The Super Busy
As we draw close to the end of the year, it seems as if we have little time for anything anymore. Christmas music is on the radio, New Year’s Eve holiday party planning has began, and it seems we never get time to break for a proper meal. We all know that having a healthy diet is essential to achieving your weight loss goals, but it seems the challenge to get or make time to maintain the proper diet and nutrition is unyielding.
Live In Fitness is here to help. As taught in our diet and nutrition behavior classes, there are a fews things you can do to keep yourself healthy and achieving your weight-loss goals. It isn’t anything fancy, but it does take decisive action and consistency. Just a few changes will have a tremendous impact on your energy and metabolism and keep you on track in reaching and exceeding your weight loss goals.
1. Never Skip A Meal – Especially Breakfast
I know that the kids must be to school by the bell at 8:05am. You may have even forgot to take the dog out for a walk. But skipping breakfast is a no no. Skipping breakfast is linked to increase weight gain, health risk and it will make you cranky a lot faster. Even if you have to eat something small or pre-packed like a granola bar, at least take something to eat to your desk in the morning to keep your metabolism going.
I know it is hard to get to the grocery store these days and do the whole meal prepping thing. Meal prepping in and of itself sometimes feels very intimidating, but it is necessary. Make time to hit the market in the evening or on the weekend. You could even research having food delivered. The better prepared you are the greater the likelihood that you will eat.
- Don’t Eat At Your Desk
I know that it is tempting, but focus eating is mandatory in weight loss. When you don’t eat where you work, you eat less, slower, and the change of scenery can do wonders to clear your head. Also eating away from work and with others make you conscience of your eating habits. Lastly eating away from your desk will also benefit your social and networking opportunities as well, as it gets you away from yourself and around other great people.
- Start Chugging Down Water.
Water is essential to keeping you hydrated, keeping headaches down, and even taking away certain hunger and cravings pangs. If you can’t stand the taste, maybe add some fruit or vegetables to serve as a natural sweetener.
- Choose Your Restaurants Wisely.
Eating out makes it so easy to cheat and even with the trend of healthy alternatives, many healthy food options are still chalked with secret sugars, fats, oils, and salts. Plan wisely. Check out apps and cruise websites before you go out, and if you are in the moment always go grilled with veggies.
- Don’t Shop When You Are Hungry
Sometimes the grocery store can be harder than a restaurant with so many tempting options to choose from. Stay around the perimeter of the store and make it a priority to shop at a time that you are are not rushed and calm so that you can make wise decisions that aren’t fast, cheap, or easy.
- Slow Down On The Liquor
Liquor is a silent killer for more reasons than the obvious. Liquor puts on unnecessary calories that will kill even the best workout plan. Tempting to splurge during happy hour? Studies show that the average drinks contains 700 calories. You must be mindful of the liquor and wine consumption, and if you are dining out plan accordingly.
If you focus on planning ahead, concentrating on meal selection and really taking care of your mind and body, you will find yourself more productive throughout the day. You want your energy to be spent in the gym and not on doctors visits. To learn more about how you can have the proper diet, weight loss and lifestyle contact Live In Fitness. Live In Fitness weight loss camp is the will give you a customize plan to get your life moving forward in the right direction.
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You don’t understand: you do Crossfit every other day, go to the gym for a few rounds of weight lifting, play a mean badminton over the weekend and hike for hours, but you still aren’t shedding the pounds.
How could that be? Well, you may want to consider these five likely reasons:
Your Weight Fluctuates
Are you sticking to your diet no matter how juicy that crispy, golden French fry looks? Yes. Have you been loyal to fiber and nearly nothing else? Definitely! Then why aren’t you seeing the results of your self-discipline?
The answer may be simple, really. Body weight can vary by up to five pounds at any given time, so the amount you lose may be temporarily masked. Weighing yourself weekly or even monthly will give you a better overall picture of true weight loss.
Your Water Intake isn’t Enough
Personal trainers are quick to mention that when beginning any diet program or exercise routine, there needs to be an increase in your water intake. Water is a handy appetite suppressant. The more of it we take in, the less hungry we get.
But inadequate water intake has a number of ill effects on the body. It can take a toll on the liver. When we’re dehydrated, our kidneys don’t work as well as they should, so the liver tends to take up the slack by working double time. The result is that fat in the body gets stored instead of being burned.
Another ill effect of inadequate hydration is constipation. If constipation becomes an issue while dieting, be sure to keep fiber intake around 25 grams per day and beef up the water intake.
How much water intake is just about right then? The standard guideline is to drink about one-half your body weight in ounces every day, especially if you’re exercising. If you consume more than 25 grams of fiber in any given day, adding another eight to 16 ounces of water a day is necessary. Keep an ongoing tally tacked on your computer screen or refrigerator door as a reminder.
You Say No to Protein
Another way to lose weight effectively is to increase protein intake. The body uses up more energy to metabolize protein than to metabolize carbs or fat, so a high-protein diet helps burn calories more quickly. But if you’re keeping your diet low in protein or protein-free, then your body could be missing out on one of the ways you could burn more calories with less effort.
Depending on your weight, a goal of eating 40 to 80 grams of protein daily is a good ballpark figure.
Your Stress May be Off the Charts
Stress induces the fight or flight response which, unfortunately, is an appetite stimulant – including an increase in desire specifically for carbohydrates.
Fortunately, exercise is a handy stress reliever. That, along with balanced meals, helps kick the stress out of your body.
You’re a Slave to Your Desk
Do you spend a big part of your day sitting down? Research shows that sitting tends to stop the production of the enzyme lipase, which helps the body break down fats.
Simply walking around for at least a few minutes in between tasks, however, helps the body burn 59 calories, so it’s definitely worth taking the time to move about as often as you can get away from your desk.
Try using a timer to remind yourself to get up and walk it out every few hours. Briefly visit with your co-workers or go for a walk around the building. It will not only help keep the calories down, but it’ll keep your stress levels down too: a double win.
These five habits alone can do wonders to boost your diet program. Journaling your water and nutrient intake as well as your activity level will help you become more aware of the way you are progressing. Taking weight off and keeping it off is definitely doable!
Are you ready to change your life? Then it’s time for you to reach out and talk – we’re listening! Just call us at the number above for a free fitness consultation.
Results may vary between each before and after and each client.