I used to call myself a Personal Trainer, but I am in the process of changing that title to “Weight Loss Coach” because for me, helping people lose weight is extremely gratifying. (When I say weight loss, I am talking about people who need to lose a minimum of 40 pounds.)
There are two types of weight loss clients that I enjoy helping. The first one is the client who has zero idea about how to lose weight, but they really want to lose weight. They have the all important and ever so elusive self-motivation. They just need knowledge. The second one is the client who has tried several weight loss diets and exercise routines with some success, but not consistent enough success. Most new clients need knowledge, and some new clients need the knowledge they already have simplified. I will give you a glimpse into some of my weight loss techniques.
The most important activity a person can do, actually should do, before they embark on a weight loss journey is to write down “why they want to lose weight?” This a an extremely important list that should include every possible reason for weight loss that matters to that person. No one has to read this list but the author. These weight loss lists are very personal to most people, and in many cases should be kept private, but read often by the author for inspiration and motivation. So if you are trying to lose 40 pounds or more, go make your list! I’m serious, go make it!
Once you have made your list, it’s time to zone in on the strong reasons for weight loss. Some examples of strong weight loss reasons are, because your doctor said so, because you want to be a healthy parent or grandparent now and for years to come, because you want to be healthy as you age with your significant other, or because you just know it is the best thing for you.
An example of a weak weight loss reason is losing weight because a family or school reunion is coming up. Why is this reason weak? Because it is based on vanity through others eyes, instead of your own. We are all vain at some level, but you should care more about how you view yourself in the mirror, than how others view you. Most people who lose weight for a wedding, reunion, or other special day may end up gaining it back because beneath the surface they are losing weight for the reaction of others and not their own. Remember, you are the one that is with you all the time. You see yourself everyday. You sleep, eat, shower, and everything else with yourself. Your reasons for weight loss should be based in how you feel and view yourself. Forget what everyone else thinks. What you think about you is what matters, and the more your weight loss reasons are rooted in you instead of others, the higher your chances for success. Go ask Dr. Phil, he’ll even tell you I am correctomundo.
Now that you have your weight loss list, I will give you some basic rules:
1. Get it in your head that you must move at least 5 hours per week. There is no way around this rule. You must move. Humans are designed to move. That is why we have muscles all over the place, and over half of our muscle mass is from the waist on down. We are designed to walk, jog, run, sprint, throw things, catch things, swim, jump, push things, pull things, carry things, and any other movement pattern you can think of.
2. You must eat less. I don’t care if you are doing the paleo diet, the Mediterranean diet, the Zone diet, or whatever diet you can think of, you must eat less to lose weight. On a side note, the 1,000 year diet also works well. If it wasn’t here 1,000 years ago, you probably shouldn’t eat it. For those of you who are curious, pizza, burgers, and ice-cream were not here 1,000 years ago. And soda was absent too.
All of the above, no es bueno para tu salud.
3. If you drink alcohol more than 3 times per week, and every time you drink you have a minimum of 2 drinks, it will be tough to lose weight. Even the “healthy” glass of red wine contains calories at a tune of 25 cals per ounce, and they add up quick. Here’s the math. 6 to 8 drinks per week. I will be polite and say 100 calories per drink, but no one drinks 4 oz glasses of wine. That is 800 calories per week, minimum. 800 calories multiplied by 52 weeks in a year is 41,600 calories. There are about 3,500 calories in 1 pound of fat. Divide the 41,600 calories of alcohol by 3,500 and you get 11.88 pounds gained or not lost because of el vino. Because of the holidays, Thanksgiving through New Years, and the holiday weekends that are sprinkled throughout the year, which is when people really drink, I will round up the pounds to 12. And that my friends is how easily 6 to 8 glasses of wine per week, or any other alcoholic beverage of your choice, sabotages even the best of weight loss efforts.
4. If your budget allows, you should hire a nutritionist who is not overweight to teach you about proper portion sizes and calories. Is it just me, or shouldn’t personal trainers and nutritionists who are trying to help you lose weight not be overweight themselves. Someone has to set the example, right? I can put you in contact with a nutritionist who you might have to skype, face time, or whatever it’s now called with. She is very knowledgeable and walks the walk. She even used to do Cross-Fit before her daughter was born. She is a great cook and has tasty recipes.
5. Learn what your goal weight is and how many calories you should be consuming per day to attain that goal. I was just curious, so I went the calorie counter section of cancer.org to see what calorie number it recommends for me. I input my weight of 182 pounds and selected sedentary as my activity level, and it said I should consume about 2500 calories per day. Then I put my real activity level which is “Heavy Activity” in their available choices and my calorie allotment jumped up to 4159 a day. Yahoo!!! I am going to have a double beacon, avocado, with all the cheeses possible burger, just kidding. But I was very surprised at how many more calories an active person can eat a day then a sedentary one.
6. Eliminate sugar drinks and replace them with water.
7. Learn to be hungry. You will be fine.
8. Commit to keeping a food journal.
You should also be honest with yourself and describe in detail, there’s that damn writing again, what you are willing to do to lose weight. Write it all down. This will give you an idea of how committed you are to your health. If your commitment is a 10, your results will be about a 10. If your commitment is a 5, your results will be a 5.
I have faith in you and I am available for hire.