By Carrie Sowiak
Hopefully by this time, you have incorporated some of my previous weight loss tips into your life. Now, if you’re ready, here’s a few more tips. And if you’re not, there may be one here that’s easier to handle! The first tip is a repeat, but it’s important!
- Eat your larger meal or the bulk of your calories early in the day, tapering off as the day goes on. Make the majority of those calories a high quality protein, not excluding other foods, but as a complement to balance the meal. High quality proteins are complete proteins that contain all the essential amino acids, such as eggs, fish, lean beef, cottage cheese, poultry, milk, yogurt (watch the sugar content), whey protein, and soy. Eat one palm-sized portion (approx 20-30 gms) of quality protein at each meal, and decrease this portion in the evening, when most people are eating significantly more than their bodies can benefit from.
- Watch your sugar intake. Americans eat 20 percent more sugar now than they did in 1986! The average American consumes 20 teaspoons of added sugar a day (that added sugar doesn’t include the naturally occurring sugars in milk and fruit). Many mini candy bars, 12-ounce sodas, and one-cup servings of ice cream contain 10 or more teaspoons of added sugar. The USDA recommends adults get no more than 6 to 10 percent of their daily calories from sugar (about 6 teaspoons per 1,600 calories). Your sugar craving may indicate you’re not getting enough nutrients. Eat the recommended servings of fruits, vegetables, grains, and protein and you may be less inclined to indulge in sugar.
- Sneak in activity wherever and whenever you can. Seek it out, like stairs and parking further away from your destination. 10 minutes of exercise on a busy day is way better than none! You’ll be a better person for making that time for yourself!
- Hold yourself accountable. If you have a bad day of eating, make up for it the next day – instead of a muffin or cereal at breakfast, make an egg with whole grain toast and an avocado, or make the day a “vegetarian day”.
- Strive to sleep 8 hours each night. Lack of sleep alters hormones in the blood that control appetite and promote weight gain (Chaput & Tremblay 2012). Chronic poor sleep, or lack of sleep, triggers more signals to the brain to eat and reduces signals that enough food has been eaten (Markwald et al. 2013).
Remember, try one or two things at a time and make them habitual before tackling another tip.
If you’ve been reading NeeBooFit for a while, you’re likely familiar with Carrie, one of NeeBooFit’s trainers and fitness consultants. Carrie has developed some great exercises and routines for our NeeBooFit Resistance Bands, including her Core Challenge and her 7-part Yoga with Resistance Band series. She also writes fitness and nutrition articles for NeeBooFit, drawing on her extensive experience and training as a Personal Trainer. So, let’s get to know Carrie!
NASM Certified Advanced Level Personal Trainer, IDEA Elite Personal Trainer, ACE Certified Group Fitness Instructor, YOGAFIT certified yoga instructor, Barre Basics Certified Instructor, 2012 CO State Natural Fitness Championships 1st Place Sports Model
Carrie graduated with bachelor’s degrees in both health promotion/wellness and German from the University of Wisconsin Stevens Point. She has served in a variety of roles in the fitness industry since 1990: corporate, country club, health club, hotel and spa, educational, and physical therapy settings. She is an Elite Level Personal Fitness Trainer with the IDEA Personal Trainer Recognition Program.
Over 22 years, her clientele has been quite diverse: diabetics, cancer patients, recreational athletes, older adults, teenagers, post-rehabilitation therapy patients, pregnant women, and those simply seeking a higher level of fitness. She also has experience working with sciatica, heart disease, multiple sclerosis, arthritis, fibromyalgia, joint replacements, obesity, and postural problems.
An essential element as we age is maintaining or increasing our flexibility. Poor flexibility can lead to sciatica, low back pain, poor posture, immobility, and structural weaknesses. Carrie incorporates hands-on stretching techniques, along with yoga, to improve your mobility, manage pain, and enhance body awareness.
Carrie strives to help people find enjoyment in exercise! Functional core training with a vast repertoire of exercises and yoga, keep her clients challenged and motivated. Carrie can help you achieve efficient results with fun workouts!
If you live in the greater Denver/Boulder area, Carrie is available for personal training. You can reach her at 303-437-8668 or email@example.com.
by Carrie Sowiak, CPT
Are you exercising and wondering why you can’t lose weight? Exercise alone is not enough, particularly if you’re just doing cardio. You must reduce the number of calories and speed up your metabolism, which is not a surprise, but many people have trouble applying this simple concept, because it’s not easy!
Check out this checklist and pick at least two of these tips to work on every day. As they get easier, add in another until three of them become habit. You should notice at least a small drop in your weight and feel better too. If your scale is stuck on a number, take notice of the way your clothes fit, your endurance for things like climbing stairs, if aches and pains have diminished, and your posture. Focus on positive changes that are happening in your body even if the scale is not changing. You really don’t have to step on the scale more than once a week or every two weeks. Remember, if it took you years to put the weight on, it will take some time to lose it.
The important thing is that you adopt a healthier lifestyle in the process! The keyword here is lifestyle – it’s not a temporary situation. Even someone who is 50 or more pounds overweight can become much healthier on the inside, and more fit, even though their weight is stuck at an undesirable number. But that’s a step in the right direction! Just keep at it!
Checklist for Better Health
- Drink more water. Add lemons or cucumbers to make this more desirable if you struggle to do this.
- Reduce the amount and eventually omit high calorie beverages such as coffee drinks, sodas, cocktails, wine, and beer. If omitting these is unattainable, find lower calorie options to your favorite drinks.
- Drink less alcohol, or omit it completely! Alcohol has empty calories providing no nutritional value and slows the metabolism. If you must, limit yourself to one drink per day, like one glass of red wine for heart health. However, you must then omit those calories somewhere else, like dessert, sugary snacks, or extra helpings of carbohydrates.
- Eat more veggies and fruits, striving for 5-9 servings of both per day. “Surround yourself” with them, by buying them or picking them, the ones in season, and eat them all day. If they’re there, and they’re tasty, you’ll eat them. If you’re at a restaurant, be sure to eat any fruits and veggies on the plate – they are not just a garnish, they’re good for you! When making meals at home, center your meals around them, or at least include 2 servings of them at every meal. So instead of focusing on meat to be the main part of the meal, try a new recipe to prepare the vegetables you just bought. Again, make yourself use them before they perish. And remember veggies are filling, so you will feel satisfied.
- No fast food. Talk yourself out of even stopping. And don’t use the kids as an excuse. You must set a good example for them anyway so let them help you make a healthier meal or snack at home.
- Cardio alone is not enough! Strength training must be incorporated to impact your metabolism by increasing lean tissue because it burns calories at a faster rate than fat. If you’re unsure how to safely do this on your own, invest in yourself and hire an experienced and certified personal trainer, at least for a few sessions to get your program established.
- Keep increasing your exercise intensity so it is a little uncomfortable. If your current routine gets comfortable and habitual, you need to spice it up! An effective workout should challenge you and it should be an effort to complete, both the cardio and the strength portions. These can be combined for a metabolism boosting interval workout.
- Only eat out once per week if at all, unless you have researched a restaurant’s menu and philosophy to see if they’re cooking healthy. Making meals at home doesn’t have to be a big production. For a quick and easy meal, use those veggies you bought in sandwiches, a stir fry, with whole grain pasta, or a big salad (pay attention to the calories in your dressing. A good balsamic vinegar and olive oil, or dressings with good fats and not saturated fats in smaller quantities are your best options.) When you have time, pre-make your salad toppings. Chopping up a variety of salad veggies on the weekend and storing them in an airtight container (except tomatoes, those will have to be added when serving) makes it easy to throw together a salad during the week. If you don’t have time for that, buy a pre-made salad at a grocery store, not a fast food restaurant. You’re staying away from those!
- Don’t eat past 7:00 pm. It’s better to digest a while before you lie down.
- Eat on small plates, with chopsticks when possible. And don’t eat mindlessly. Set the table and eat there, not on the couch. Again, this sets a good example for the kids and promotes conversation and mindful eating so you can enjoy the food. If you’re eating alone, TV may be your choice of company, but still try to be mindful. Maybe set up your place on a pillow on the floor in front of the coffee table. The important thing is that you’re aware of having the meal, how much you’re eating, and how satisfied you feel when you finish. Make it an enjoyable activity.
- When possible, eat your larger meal earlier in the day, and taper off in the evening. Weekends may be easier for trying this technique.
- Savor the flavors. If it’s not really delicious, and the situation allows for it, skip those calories if the food is not enjoyable.
Try these tips and don’t get discouraged! A healthier you will be a happier you!