The first thing you need to know about weight loss is diet is the driving factor. Let me say that again, if you want to lose weight, you have to watch your diet. Don't think that crunches will melt off that late night cupcake. Never has. Never will. And buying a tub of protein and knocking down a shake after your 45 minute session of bicep torture won't do it either. Here's how to clean up your diet.
There are two main mindsets out there on the market: 1. Low Carb 2. Low Calorie. So, which one works? They both do. If you stick to them. Here's the pro's and cons to both. You decide which you like.
Low carb has a beauty in that you can easily identify what to NOT eat. You can look down at the plate and say, "Hey, I'm not supposed to eat this". Which makes the selection process soooo much easier. Now, consistantly research shows that low carb diets out perform low calorie diets. They lose weight faster and they keep it off longer. But, they are 2 weeks of sheer misery in the beginning. Lightheadedness, shaky, tired, cranky. You name it. You literally become a extra cast member to Walking Dead.
A common mistake that I see clients make, is they fail to replace their carb calories with other calories. Meaning, they cut the carbs, but they don't replace those cals with fats or proteins. So, not only are they low carb, but they are low cal as well. This is a no go. If you care to go no/low carb, you must replace those cals with fats or protein. Note from me to you, go with fats. They keep you more satisfied. Now, there's a lot of folks out there that preach bacon. As much as I'd love to say, eat a bunch of bacon, I just cannot side with this statement. There is some research out there that is making us reconsider the role of saturated fats in the body, but I still have to go with the majority of the research the American Heart has provided: that much of satty fat is just not good for the body. So, stick to nuts, seeds, avocado and healthy oils: olive/coconut.
Low cal is pretty sweet because you can still have carbs. Technically, you can eat what ever you want, "as long as it fits your macros". This type of dieting can be beneficial for the athlete because it allows carbs to remain in the diet plan. Also, some people really struggle with low carb and this is a nice alternative. Weight Watchers, and South Beach both follow this mindset. Problem with this diet is when to say no. Most the time, we are shoveling food out of a skillet and onto a plate. Knowing how much to eat means you will have to count your calories. Some people just aren't calorie counters. The other issue is that you have to know how much calories you burn just by breathing/sleeping, then add in how much you exercise. Lots of math on this diet. Not fun. Side note: If you plan on going this route, measuring cups are your friend. Buy 5 sets of them at the dollar store and place them everywhere. Put the 1 cup in your greek yogurt so you know that's 160 calories every morning. Leave the 1/4 cup in your pecans. The tbsp lives near your olive oil. Also, the website calorieking.com is amazing for helping with counting your calories. If you live in Albuquerque and you need your bodys calories, make an appointment with us and we will do it for free.
So there is a breakdown on the two major weight loss methods out there. Most diet planning falls into one or the other. They all work. But the all require consistancy. Anyone can diet for one week. Results happen weeks later. You just have to find out which one works for you for the long run. Now, if I could only find out how pizza and cheeseburgers will cause weight loss, then I'll might actually make it! :)