HOW TO “NOT” START A DIET
Posted by Steve Pfiester
So, you wanna start a diet and get skinny. Well hooray for you, good luck with that… nooo, don’t get mad… Just say’n…
OK, I’m sorry. My sarcasm stems from years and years of trying to drive this “how to”, point home. After 3 health clubs, 2 weight loss reality tv shows, thousands of twitter and Facebook friends, and most importantly… my own life, this is what I’ve learned…
ITS HARD AS A “MOFO” TO LOSE WEIGHT!!!!!!!
How do we bear down, draw a line in the sand, and say NO MORE? Wellllll…
The truth is, almost all cold-turkey diets don’t last!
Here is what I mean…
This is what I call “the evolution of a diet”.
1. First, we try purge our house of everything tempting, unhealthy, or non-conducive to a new diet. (most of us now will polish off the rest of our ….fill in the blank… , beer, ice cream, Doritos.. instead of throwing it, or giving it, away)
2. Then we research and grocery shop for the “healthy alternatives”. Try to fill our houses with healthy foods and snacks. (shopping for any and everything that we can eat a dump truck load of and not get fat, instead of realizing, we must learn to eat a little less of everything)
3. Research diets. (Monday, we are going to get a shot of, only god knows what, and eat 500 calories)
4. Join a gym. (We might even hate working out, but all the magazines say we need to workout because lean muscle will burn calories while I sleep)
… Are you getting the point yet? This is a recipe for disaster. Yes, more than likely you will lose weight, maybe even hit your goals, BUT, you will have to change your belief system about food and activity if you ever plan to keep the weight off. 98% of all people, even if they hit their goals, will gain their weight back, and then some.
So what should we do:
Here are some very realistic ways to begin to develop a lifestyle change that will lead to a healthy and successful diet conducive to weight loss and fuelling our performance in or out of the gym.
Week one: Educate and become aware.
As you are eating this week, research your calories; become aware of everything you are putting in your mouth. Decide what really taste good, and decide what you might be able to do without. Also become aware of when you might be eating for taste or actual hunger. Sometimes we just have to suck-it-up-just-be-hungry !
Week two: Purge the naughty.
Only purge the things that you deem a waste. The foods and candies that you know will destroy every attempt at a healthy diet. Continue to research healthy alternatives or substitutions for some of your vices. Try not to binge other foods as a replacement.
Week three: Actual “diet” begins.
I would be surprised if you havn’t noticed a slight change in your waist and a bump in your mood, but even if you havn’t… “STAY THE COURSE” It’s about to get fun… Week three you must begin to look at the amount of food that you are consuming and compare it to what you are burning. This means math… I know I hate math too. The Harris-Benedict Formula will give you an estimate of your Basal Metabolic rate (calories burned at rest).
|BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )|
|BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )|
Multiply this times our activity level and we can get a close estimate of calories burned per day.
|Little to no exercise||Daily calories needed = BMR x 1.2|
|Light exercise (1–3 days per week)||Daily calories needed = BMR x 1.375|
|Moderate exercise (3–5 days per week)||Daily calories needed = BMR x 1.55|
|Heavy exercise (6–7 days per week)||Daily calories needed = BMR x 1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||Daily calories needed = BMR x 1.9|
As long as you eat fewer calories than that number, you will lose weight. Unless you weigh and measure your food (not forever… just until you get a grip on portions and calories) you will never know how many calories you are taking in. After you determine calories out and calories in, you can determine if and how fast you will lose some excess body weight. This is the week you must begin to decrease your portions. Change the way you think! That slight hungry feeling is your body wanting to be skinny, it is the feeling of your beautiful body burning gobs of fat. Please embrace that small hunger feeling, do not chase it away with a burrito.
Week four: proteins, fats, carbs…
now the most delicate part of this “blog Vomit”. How do I make sure I’m losing fat and not muscle? You have to determine where the calories you are eating are coming from. There are a lot of great sites online for this, but you must still know your portions to get correct data. My suggestion for anyone starting a diet and isn’t sure… if you are trying to decide between High protein, or low carb’s, or no fats, let’s just start with equal amounts (in calories) for all of these. In other words, 33% of your calories coming from every substrate except, of course, alcohol… so on a 1200 calorie diet, you could eat 400 calories of protein, 400 calories of carbs, and yes… 400 calories of fats. Don’t make this crazy hard, or what I call majoring-in-the-minors . Its’s just one meal at a time…
About Steve PfiesterCertified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.
Posted on March 17, 2012, in BLOG VOMIT, Diet, IN MY HEAD, Motivation, NUTRITION, PFUNDAMENTALS, Reality Check, SUPPLEMENTS, Ugly Truth, Uncategorized, WEIGHT LOSS and tagged beyond raw, diet, fat vs muscle, feeling fat, fitfluential, fitness, fitness profession, funny, gnc, hunger, lacking motivation, motivation, need motivation, overeating, personal training, priorities, Protein, staying focused on results, supplements, training, weight loss, what drives you to train, what motivates you, will power, working out. Bookmark the permalink. 3 Comments.