In part 1 of this post we revealed that there is no secret to weight loss. So what is it all about then? In actuality weight loss can be broken down into very simple terms. Calories in vs. calories out. If you consume more calories in a day then your body actually burns for energy you will gain weight. If you burn more calories for energy in a day than you consume you will lose weight, and if your calories burned equal your calories consumed you will maintain your current weight. In simpler terms:
Calories In > Calories Out = Weight Gain
Calories In < Calories Out = Weight Loss
Calories In = Calories Out = Weight Maintenance
The basics behind this principle are easy enough, but it can be more complicated than that. For instance, how can one know how many calories they burn in a day? Well that is tough to say because it can vary from person to person. For instance I'm sure many of you have known at least one person in your life who seems like they can eat anything they want and never gain a pound. I hate these people myself. They have been blessed with a fast metabolism. Simply put, metabolism is the rate at which your body burns food you consume for energy. People with a high metabolism burn food for energy extremely fast. Conversely people with a slow metabolism tend to hold onto food for longer periods. If you have tried to lose weight in the past and struggled, chances are you are dealing with a slower metabolism.
Along with metabolism there are other factors that can influence how easily (or not) one can lose weight. Others include activity level, gender, and age. People who are more active tend to burn weight faster than those that are more sedentary, as do males vs. females, and younger populations vs. older populations.
The idea behind this blog is to be a tool, a resource to help you become more educated about losing weight and keeping it off. Getting more educated about the journey you are about to undertake is the first step. Let's say for instance you buy a new piece of furniture at IKEA. You wouldn't dump everything on the floor and start to assemble it blindly would you? Not likely. You would educate yourself on the process by reading the instructions. Consider this blog the instructions.
The next step is getting a journal. Something to keep track of your eating. Many factors can influence our eating habits and it is important to track these in writing. Some people eat when stressed, others eat when bored. By learning what triggers these behaviors you are in a better position to do something about it. In addition tracking your eating can be a great way to open your eyes to exactly what you are putting in your body. I cannot tell you how many clients I have had in that past who swear that they eat healthy yet lose no weight. When I have them track their food intake for a week they are surprised to see how much they overeat without even knowing it.
So now you have the first two steps:
1. Get Educated
2. Get a Food Journal (and use it!)
These are always the first steps I recommend before even starting a new eating plan. It is important to remember that choosing to follow a diet and exercise plan is a big change. Never under any circumstances make all the changes at one time. While your intentions are and you should be commended on your dedication you are sure to fail if you do so. I cannot stress enough that CHANGES NEED TO BE GRADUAL. I always recommend to keep a food journal for one week before I ever implement any changes to the diet or exercise plans my clients follow.
If you want to know more keep following this blog as I will continue to lay out the plan slowly, but surely.
Log Your Food to Reach Your Goals
January 12, 2016
Mastering the Basic Fitness Moves - Part One - Squats
August 27, 2015
Mastering the Basic Fitness Moves - Part Five - Bench Press