It’s NOT About the Calories!
Weight loss seems so simple.
Eat fewer calories than you burn and you will lose that dreaded belly fat for good.
But ask any of the 50+ million individuals who are attempting to lose weight each year and they will tell you it is not that easy.
It’s not just changing what you eat and exercising.
It feels like a battle.
After all, you are tackling the 10 year daily visit to the vending machine habit, the 20 year snacking while watching TV habit, or maybe the “dinner’s not complete unless I eat something sweet” conviction.
If you want to kick those bad habits that prevent you from eating fewer calories overall and few quality calories, than you need to be prepared to understand and change your behaviors.
To get you started, here are some pointers to keep in mind:
* Know Yourself:
First, understand your motivation.
Why do you want to lose weight?
If you do not have a reason that is truly meaningful to you, than you will have a tough road to climb.
People who attempt weight loss because they feel they should, but aren’t invested, won’t be able to make the necessary permanent change in behavior.
If you can’t identify a reason, brainstorm.
Write down every possible reason why you want to lose weight, set it aside for a day or so.
When you return to the list, write down why that reason is important to you (what will it do for you specifically).
When you’ve identified your top 3 and you feel strongly about them, it’s time to get started.
If you still struggle, put the list away and return every couple of days, adding answers and revisiting old ones until you have identified your reason WHY.
* Motivate Yourself
Once you have identified the very specific reason as to why, hang onto it.
Make visible reminders.
The reminders could be pictures of yourself, your kids, a swimsuit model hung in the kitchen, bathroom, etc., or the reminder may be a pair of pants you would like to fit into.
When you are feeling like giving up, try on the pants.
Notice how they fit, where they are still tight, where they have gotten bigger.
Now imagine what it will be like to fit into them again.
Take an index card and write one sentence summarizing your motivation.
Carry the card with you.
Read it when your motivation wanes.
* Coach Yourself
We are our own worst enemy.
Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like “I hope I can do this”, “I’ve been good, I deserve to take a day off”, or “I blew it today, I might as well write today off and start fresh tomorrow.”
The problem with these thoughts is they are all negative.
Telling yourself you hope you can do this indicates uncertainty and that some element is not within your control. Remember weight loss is possible. Direct your thoughts positively and keep your motivation in sight.
* Reframe Your Mind
Put exercise in the same perspective as the rest of your life. A lot of people think of exercise as something extra in their lives; something that happens when they have the time.
Treat exercise as though it’s obligatory.
When you wake up each day, plan your exercise as just something else that needs to happen.
* Celebrate You!
Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?
Use these behavior changes as an opportunity to put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient.
Fat loss WILL happen when you remain committed to your goal.
Calories DO matter, so you should have an idea of just how many you are eating if you want to be leaner, sexier, and stronger!
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Filed under Blog, Expert Advice, Nutrition Tips & Strategies by Dr. Saman
“I’ve done good all week long with my eating and exercise. The weekend is here and I just want to relax and have some fun. All my hard work goes out the window! Oh well, I’ll start over again on Monday.”
If you’re like most people, the weekends are not “planned” as well as the weekdays are. Weekends are less structured and vary from week to week. You may have a wedding one weekend, go out to the movies another, enjoy a road trip the next weekend.
These types of events lead us to poor meal planning. Without a plan, you’re more likely to stray from the healthy habits you have been working so hard to develop. There is little to no time for exercise either.
So how can you avoid gaining weight over the weekend after you have successfully lost throughout the week?
Here’s a few tips.
* Plan family activities like bike rides or walks in the park. This builds in exercise, but also includes family time. If you are outdoors for long periods of time, pack a healthy picnic and enjoy that with the family.
* Carry a water bottle with you to your weekend activities. Just like during the week, it’s important that you get enough water. Also, having water handy helps you to avoid high calorie sodas and juices.
* If you are doing some mall shopping, avoid the Food Court. Instead, pack some healthy snacks in case you get hungry. If you must have a meal in the Food Court, pick a healthy option like Subway and watch your portion sizes.
* Plan ahead!! If you are going out to eat, find the restaurant’s menu and nutritional information on-line. You’ll have plenty of time to make a healthy choice before you get there.
* Keep up with your diet and exercise journal on the weekends. Use it to pinpoint your difficulties, so that you can evaluate ways to attack your weaknesses.
* Batch cook some of your favorite foods over the weekend. This keeps you thinking about healthy choices and supplies you with enough food for the week so all you will have to do is reheat.
* Saturday or Sunday is a good day to choose as a rest day from exercise. Monday through Friday you should hit your workouts hard, but on the weekend, take a day off, and the other day, go for something lighter like a walk.
* If you know you’re going to a social event (wedding, birthday party, girls night out) with foods out of your weight loss plan, eat a light snack beforehand. While at your function you won’t feel as famished and can enjoy a few light treats and not be tempted to go overboard.
* Avoid alcohol. Easier said than done for some, but those empty alcohol calories will add up big time after only one drink.(Or if you must get your “BUZZ” on at least do it with as few calories as possible. Don’t add juices and cream to your drink)
Stop the viscous cycle of gaining over the weekend, losing during the week, which in fact keeps your weight loss at a plateau.
“Starting over on Monday,” should be a thing of your old life.
Start new every day!
Keep your health the number one reason that you remain on course for a healthy lifestyle.
Read more about enjoying a healthy lifestyle!!!
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Filed under Blog, Expert Advice, Weight Loss Strategies by Dr. Saman
September 27, 2009
Richard Ward’s Incrdible Transformation
Sam,
Finally I have a chance to get back to you and tell you my story of how I found you and how I was able to take control of my life.
It all started in late July, 2008 when I took a look at the pictures of my son’s wedding a year earlier.
I couldn’t believe that I was, and looked, that heavy. I was not a novice at working out, as I belonged to another local gym and worked out on a fairly regular basis.
As I gained weight, I thought that if I ate less frequently, I would lose weight. The problem was, I limited the times I ate, but what I ate, and how much, was a major problem.
Being single and not wanting to cook that often, I ended up at Carl’s Jr., In N Out, Jack in the Box, etc. for my one or two meals a day.
I also drank plenty of regular soda and ate other “junk” food. No matter how much I worked out, I continued to gain weight. I weighed 250 pounds, had high blood pressure and was on three medications.
Finally, I saw your ad in West Coast magazine and decided to make a commitment.
I came in, met with you and you gave me a realistic plan to get in shape and lose weight.
First, it was a nutrition program that called for a change in the way that I ate.
Instead of one or two meals a day, I was to eat four or five smaller meals.
Also, I met with a Fitness Concepts personal trainer three days per week.
First Jacob and now Nicole tailored a fitness program for me and provided motivation.
Armando kept me honest. You said to not expect miracles, but that I should expect to lose one pound per week.
I didn’t have to starve myself and could eat most of my favorite foods including, chicken, turkey, steak, salad and vegetables.
I just followed your plan. To my amazement, the pounds started melting away.
The eating plan became second nature and by the end of the year, I had reached my original goal of losing 50 pounds and 17% body fat. In December, I had my annual physical and my doctor couldn’t believe the positive change in my lab results.
Look The Rx List Is Shrinking!
I have now incorporated fruit, brown rice. potatoes and whole wheat pasta into my diet. Since the first of the year, I have lost an additional 15 pounds and am currently at a healthy 185 pounds.
Sam, I can’t thank you enough for your dedication and support in helping me meet and exceed my weight loss goals.
Richard Ward Before
Richard Ward After
Rich Ward
Chino Hills Resident
Filed under Blog, Motivations, Testimonials by Dr. Saman
