Hit Your 2024 Goals and Stay On The Path To A Healthy, Happy Life!
January is almost over and, in a few weeks, most people will have given up on their New Year Resolutions and weight loss goals all together.
To fight the apathy, to keep you on the right track, to make sure we succeed where others fail in their fitness journeys, here are a few do’s and don’ts to help with your weight loss diet from a Chicago In Home Personal Trainer!
DON’T - DRINK YOUR CALORIES
When you’re dieting, you’re living every day in a calorie deficit. You’re eating less than you’re used to, so you’ll most likely be a little hungry. Our goal is to receive all the nutrients we need to function at a high level while also reducing the amount of calories it takes to do so without constantly craving food or feeling weak/fatigued.
Alcohol, soft drinks, and smoothies are the worst possible option when dieting. They are all high in calories and (except for smoothies) low in nutrients. When it comes to smoothies, often we’re getting more sugar than we realize even if there is a nutrient benefit. Most importantly, drinking your calories will never fill you up. Smoothies are heavy in calories but do not leave you feeling satiated, which means you’re more likely to crave and give into your cravings.
Eat nutrient dense solids instead of drinking your calories!
DO - COUNT YOUR CALORIES
The weight loss formula I give to all of my clients has been working wonders. I’ve got clients down anywhere from 2.5 to 10 pounds in a matter of weeks. And one of the main reasons they succeed where others don’t? They’re logging everything they eat and counting their calories to remain within their daily limit.
Weight loss is math and math needs to be exact! You can’t ballpark your way to a healthy body, you need to be precise in your calculations. The free version of MyFitnessPal is a great app to download and start counting your calories.
DON’T - REMOVE ALL CARBS FROM YOUR DIET
When people think carbohydrates, they think pasta, breads, grains, cookies, cake, etc. These are of course foods that should be limited when trying to lose weight as they are mostly empty sugars. But, your body still needs carbs for energy AND to feel full. A diet made up exclusively of proteins and fats will leave you feeling famished. We need carbs to function but, what kind of carbs?
FIBROUS CARBS! Fruits and vegetables should be your number one resource for adding carbs to your diet because you can eat A LOT of them and add very few calories to your overall total. If I’ve gotten my protein requirement for the day, I like to eat a bowl of oatmeal with blueberries and bananas as either a snack or meal. It’s less than 500 calories, loaded with healthy carbs, and VERY filling!
DO - STRENGTH TRAIN WHILE DIETING
A healthy diet is a huge part of weight loss, arguably the most important part. But, when losing weight, how can we make sure that we’re losing fat and not muscle mass? The answer is STRENGTH TRAINING.
By strength training 3-4 times a week (with a pro like me!) you can maintain your muscle mass and achieve the body recomposition you want AND lose the excess fat from your frame. If you’re new to strength training, I can help you create a routine that helps you build muscle, lose fat, and prevent injury so we can maintain our forward progress!
DON’T - COMPARE YOURSELF TO OTHERS
We all do this. We all see our friend trying a weight loss drug or fad diet drops a ton of weight in very little time. It makes us judge ourselves and tempts us to take the easy way out. But here’s the thing, weight loss via drugs and fad diets are temporary. Often, the weight you’ve lost returns the moment you stop using the drug and fad diets are not sustainable forever, leading to returning weight and a feeling of discouragement.
Your diet is YOURS. Don’t go too fast. Don’t risk your health. Don’t compare yourself to others. This is your body and your health, and the healthiest way to lose weight is with a well balanced diet and strength training routine that leads to losing 1-2 pounds per week. Don’t worry about your friend/family/co-worker. Focus on you, your goals, and your plan.
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