Weight Loss 101

By Melissa Reyes
Weight Loss 101: Consistency is key! Take it step by step.

If weight loss were so easy, everyone would be at their goal weight with no problem, But the truth of the matter is that that is not the case. What is the difference between people who are successful and those that are not? What are the keys and qualities they possess? Here are some basic tips and strategies that lead to success!

Calories In vs. Calories Out
Calories – It all comes down to this. What exactly is a calorie? A calorie is a unit of energy and our body gets it from the foods we eat. 1 pound of fat= 3500 Calorie. Eat less, move more results in weight loss. Eat more, move less results in weight gain. Calories going in equal to the same going out will results in good maintenance. We each run on a certain number just to keep the body alive and functioning. This is called your Basal Metabolic Rate (BMR) and plays a huge role in weight loss and maintenance. Not all calories are created equal though nutrition wise. Just like a car, if we were to fill up with cheap gas it would not run right and sputter all over town where as if you were to use premium gas, it would be running at tip top shape on all cylinders! Same goes for food… If we choose foods that are processed, high in sugar and fats, it will lower our energy and more than likely not be able to perform at our best. Choose nutrient dense foods that are clean and good for you such as lean proteins, fresh fruits, vegetables, and healthy fats!

Keep Track – Portion Distortion
Keeping track with a food log is a huge factor in making it work. If you bite it, write it! You can keep it simple with just pencil and paper or you can choose to track it online. Some great sources to use and highly recommend are www.myfitnesspal.com and www.calorieking.com. Follow the prompts and take it step by step. Calorie King also comes in a Pocket Size book that can easily fit anywhere for a quick reference. Other helpful tools to keep handy are measuring cups, spoons, and a weighing scale. Use these consistently and pretty soon will be able to eyeball anything becoming second nature! When eating take out choose from the Kid’s Menu to keep portion size in check. Choose Grilled over Fried, Limit sugary drinks, treats, and breads and stick to fresh fruit and water. Keep in mind that all is fine in moderation and you can fit in your favorite foods on your Splurge Meal! This is a lifestyle not a diet…

Get active!
To lose 1 pound of fat we have to have a 3500 calorie deficit by reducing our food intake by 500 calories or by increasing activity burning 500 calories daily. You can do both to lose your 2 lbs a week which are safe, healthy numbers to aim for. Now is the time to go out and find what it is you love doing! What is it that lights your fire? Could it be the new Salsa/Tango Class in town, or maybe some Zumba or Cardio Kickboxing? Are Boot Camps and Martial Arts more your style? Perhaps you like Yoga or Tai Chi? Strength training at the gym? If you a busy person and getting to a gym not easy? Working out from home with DVD’s may be good for you? For hard core fitness enthusiasts, and one I recently found and absolutely love is Krav Maga! You never know unless you try and don’t waste your precious time doing something you dread… Do what you love, love what you do to make it work! For beginners, aim for 30 minutes, 3x a week. For Intermediate, aim for 45-60 min 3-5 times a week. For Advanced, try 60-90 minutes, 5-6 times a week. Look into High Intensity Interval Training (HIIT) giving it your full all out MAX effort in a short amount of time for those of us who are on the go and limited on time.

Group Support/Accountability
Having a good support system, friends or an accountability partner to be with through your journey, but always remember this is your journey and no one can do it for you… But just cause they can’t do it for you doesn’t mean that they aren’t standing by you cheering you on. Surround yourself with like-minded people who truly want to see you succeed for support. Go to your local gym and seek out a mentor to help you on your path and help keep you accountable. Ask if they have a Weight Loss Challenge or Accountability Group going on and how you can join. You are NOT alone!

“We should always have three friends in our lives – one who walks ahead who we look up to and follow; one who walks beside us, who is with us every step of our journey; and then, one who we reach back for and bring along after we’ve cleared the way.” ~Michelle Obama

Decide today is THE day that you will take back control and that enough is enough! When we are able to control our thoughts, our body will then follow… Nothing is out of reach! It all starts with taking ownership and acknowledging where we are, right here, right now… We will have slip ups and that is ok and part of the process. Learn from it, forgive yourself, get up, dust yourself off, and keep moving forward. Through Consistency, Determination, and Perseverance, ANYTHING is possible! No it is not easy, but it is worth it… YOU are worth it! Believe in yourself… You CAN do this!

Author-Melissa Reyes is an ACE Certified Personal Trainer, Author, Motivational Speaker, and MOST importantly a mother of 4 with a passion for helping people live their best life. She specializes in weight management and working with clients to help them create a fitness and nutrition plan that works for their unique situation and trains from Powerhouse Gym in Fenton, Michigan.

It hasn’t always been that way. Melissa’s lost more than 100 pounds on her journey and knows 1st hand what it feels like to feel tired, back always hurting, low self-esteem, and tired of being sick and tired. She has an extreme passion for health and wellness and loves helping others reach their goals.

“I believe that with a positive mindset, good nutrition, and consistent exercise, you WILL get results.

Co-author of Your Better Body: The Woman’s Guide for Holistic Health & Wellness to be released in Spring of 2014.

Email Melissa Reyes Click here


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