At least once per day, I hear someone say “I am exercising and watching what I eat and still not losing weight.” When you don’t see results right away, it can be frustrating and may make you want to throw in the towel.
Before you do, take a good look at what changes you are making to your diet and exercise and be patient. You need to burn about 3,500 calories to lose one pound. Here are some tips to help you lose about a pound per week.
Are you tracking what you eat? By logging your meals and snacks, you can see where those extra calories are coming from. Make sure you log when you eat so you don’t forget and also pay attention to your portion sizes. Be honest with yourself and track every morsel. Yes, even the creamer in your coffee counts. Tell someone about your weight loss goals. Just like food logging, this can help with accountability.
Where are you eating? Eat most of your meals at home. Not only will it save you money, but you’ll know exactly what is in it and how much. Fill your plate with mostly vegetables and eat lean meats. The Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams per kilogram of your body weight. Carbohydrates are important for energy, so don’t cut them out. Fruits, vegetables and whole grains like blueberries, broccoli, red peppers, spinach, whole grain breads and pastas are examples of carbohydrates loaded with nutrients.
Are you drinking enough water? Drinking water won’t make you lose weight, but we are actually just thirsty most of the time when we feel hungry. Have a glass of water when you are feeling hungry and it will help you to eat less.
The more muscle you have, the more calories your body burns at rest. This is why it is so important to include resistance training in your workouts. If you’re only doing cardio, adding any kind of weight training can help build muscle.
Looking for more? The Plant City Family YMCA is hosting an eight-week weight loss program beginning August 15. The group will meet twice weekly and sessions will include education and training. “Y weight?” Inquire at 1507 YMCA Place or call 813-757-6677 for more information.
Angela Fulgieri is the Wellness Experience Director at the Plant City YMCA. Contact her at observerfitness@gmail.com.