Weight Loss Goals

Review of "25 Things You Did Today That Sabotaged Your Weight Loss Goals"

Are you having a hard time losing weight while going to the gym or meeting with a Chicago personal trainer? You may be undermining your efforts. Check out this list of sabotages that I found in the recent Eat This, Eat That article: "25 Things You Did Today That Sabotaged Your Weight Loss Goals" article. I chose the top 9:



YOU SLEPT IN




YOU DIDN’T WEIGH YOURSELF




COFFEE WAS THE FIRST THING YOU DRANK




YOU WORKED THROUGH LUNCH




YOU BARELY WALKED ANYWHERE




YOU ONLY DID CARDIO




YOU DIDN’T LIFT HEAVY




YOU REWARDED YOURSELF WITH SUGAR




Can you think of any other things that might sabotage your weight loss goals? Picture Credit: Eat This, Not That! - How do you reward yourself after a workout? A cake may not be the answer.


Article Credit:
Author: Michael Moody Fitness with excerpt sourced from Eat This, Not That!
Review of 25 Things You Did Today That Sabotaged Your Weight Loss Goals
Learn how to lose weight from a personal trainer in Chicago.
 

Give the gift of change.

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Author and Chicago Personal Trainer Michael Moody

Author and Chicago Personal Trainer Michael Moody

 

How to Lose Weight Without Exercise

The most common misconception about achieving your best physical health is the primary importance of fitness. While personal fitness (your strength, flexibility, muscular endurance, and cardio endurance) is important, your overall personal health relies heavily on your nutritional choices. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt or maintain the healthy body/life you want. Specifically, the nutritional deficit or inflammation from this shortfall will affect your ability to get in shape, live to 100, or reduce injury.

If you’re interested in weight loss or optimal physical health, read Dr. Fuhrman’s book Eat to Live. It helps you understand your body and its needs.

In the meantime, though, follow this simple diet plan. It is based on Dr. Fuhrman's philosophy, my research, and the weight loss success of my personal training clients over the last 10 years. Please keep in mind that you will still follow this plan even if your only focus is losing body fat. The only difference is the caloric amount.

Simple Plate Ratio


Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (You may want to save the "The Simple Plate" photo at the bottom of this post on your phone for a quick reference):

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

Add This to Your Diet


Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:

· If you need fiber, eat beans or dark leafy greens instead of grains like bread, rice and pasta.
· If you need calcium, eat dark leafy greens and nuts instead of cheese, milk, and butter.
· If you need antioxidants, eat grapes and various berries instead of drinking a glass of wine.
· If you need protein, eat beans, nuts, seeds, lean meat, eggs, and fish instead of high fat cuts of animal and dairy.

Subtract This from Your Diet (Subtraction List)


Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

Integrating Change


Record your consumption everyday and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:

· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day

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Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1 and you can redefine your new boundaries in Month 2!

Check out the recipes in the back of Dr. Fuhrman's book or take a look at some of my favorite, quick recipes:

- The Best Fish Nachos for Weight Loss!
- Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetable
- The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
- Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Bean
- Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoe
- New Weight Loss Salad
- Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Sla
- Weight Loss Recipe: Kena's Kale Smoothi
- Weight Loss Recipe: Island Mahi with Roasted Kale Chip
- Vera Cruz Fish and Brussels Sprouts Weight Loss Dinne
- 15 Minute Weight Loss Dinner from Trader Joe

Disclaimer:

Please consult your doctor before starting any nutritional plan or following any dietary advice....and never listen to a personal trainer in Chicago who recommends supplements.


Article Credit:
Author: Michael Moody
How to Lose Weight Without Exercise
Learn how to lose weight from a personal trainer in Chicago.
The-Simple-Plate-Weight-Loss-Personal-Trainer-Chicago
 

7 Healthy Habits All Truly Fit People Follow

You’ve heard that being fit is all about "the lifestyle," and not the quick fix, so today I’d like to give you a glimpse into the habits that fit people follow on a regular basis.

These seven habits are held by people who are successfully fit. In other words, the people who have learned to maintain their fitness and good health for the long run.

1. They See Each Day with Perspective


Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now, so get to it!

2. They Know Their Bodies


When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your weight loss diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid the things that don’t allow them to feel and perform their best. Learn how your body responds and care for it accordingly.

3. They Find Ways Around the Reasons


If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary — they are continually finding reasons why they should hit the gym and find pockets of time to do it, even if the trip to the gym is shorter than usual.

4. They Eat and Sleep Well


Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

5. They Track Progress


For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength — aka, better overall fitness and health.

6. They Think During Exercise


It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t usually do this. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury.

7. They Lean on a Personal Trainer (or Another Trusted Health Professional)


The final thing fit people do is rely on someone with lots of know-how in the realm of fitness. This is why my personal training clients have such a high success rate in achieving their goals — because I make sure that they stick with it! I have a sincere interest in their overall health and well-being and know how to help them reach goals that can seem so far away when you’re trying to achieve them on your own.

Picture Credit: activetimes.com


Article Credit:
Author: Jesse Jackson from The Active Times
7 Healthy Habits All Truly Fit People Follow
Healthy diet and fitness habits personal training clients should follow.
 

How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals

I truly believe that we shouldn't drink alcohol. "But a glass of red wine is heart healthy!!!" Then, eat a bunch of grapes. With this being said, I still created a beer club 5 years ago. I'm honest with myself. I live in the midwest and every social event involves food and alcohol. As I tell my personal training clients in Chicago, the key to success is creating boundaries based on your needs...not your wants. The moral of the story is that we should accept that we will often bend the rules of our physical lives and live imperfectly. This is a good article to keep in mind as you determine what you can get away with (like my Chicago personal training clients).

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Alcohol and weight loss don’t mix well.

“When you consume alcohol, you practically shut down your body’s ability to burn fat,” says Marc Perry, founder and CEO of BuiltLean and top personal trainer in New York City. “At best, drinking alcohol will slow your progress, more likely, it may add more belly fat to your frame and negatively affect your sleep patterns.”

Yet, even despite all of these negative effects, Dr. Caroline Cederquist, a weight loss expert, creator of bistroMD and author of The MD Factor Diet, is confident that it can fit into a healthy diet, even if it’s your goal to burn fat and lose weight.

“Alcohol is really an extra in our diet,” she explains. “It’s not the essential proteins you need, or even, we’re finding that there are very important fats that you actually need. Alcohol is something that, once you’ve theoretically met all of your nutritional needs for the day, if there are some extra calories left over and you’ve been active, then you can enjoy some alcohol.”

Thinking of it as an “extra” is important, Cederquist says, otherwise, if it becomes a typical part of your daily routine —to an excessive extent— you run the risk of developing a fairly heavy alcohol intake without even really realizing it.

For women, moderate intake is five drinks per week and for men it’s ten. That’s five, five-ounce glasses of wine, five beers or five 1.5-ounce mixed drinks.

“Many of my patients will really feel that they’re drinking moderately because they drink a lot less than their friends,” Cederquist explains. “But they have two glasses every single night. They think that’s moderate, but [for women] it’s three times what’s moderate. Five versus 14—three times moderate is actually heavy.”

According to Cederquist, this is the number one mistake people make when it comes to alcohol consumption, especially in terms of fitting it into a healthy, balanced diet.

“It’s an overestimation of what’s considered moderate,” she said.

So, if you really enjoy that nightly glass of wine with dinner or cracking open a beer to relax with after work, how can you make sure it won’t hinder your weight loss goals or cause you to gain weight?

Cederquist says it’s about more than just calories.

“If you’re thinking, ‘Well I want to lose fat,’ keep in mind, I’ve had patients over the years who will restrict total caloric intake and they’ll eat 1,000 calories or 1,200 calories, including the alcohol—which you can imagine they’re eating very little food—but they’re saving 200 or 300 calories for alcohol, but they usually don’t lose weight,” she explains.

She says this is because the body is busy processing the alcohol as a toxin before it can actually start to do the work that’s required to mobilize fat from storage.

So most importantly, regularly maintaining a well-balanced, nutritious diet is the cornerstone of fitting alcohol in your diet in a healthy way.

After that, Cederquist's most important piece of advice is to first learn your habits and then enjoy yourself, in moderation of course.

“It really comes down to knowing ourselves,” she explains. “When I talk with my patients, like I remember one meeting just two weeks ago, I met this woman who said, ‘Every single week I make a promise to myself that I am not going to have any alcohol and then I break it every single week.’ But that leaves us feeling incapable and like we can’t keep a promise to ourselves—all the guilt, you know, it’s a loaded thing.”

Cederquist explains that for this particular patient, having one glass of wine almost always lead to having a second, which is fine, she just needed to recognize this habit and work with it.

“A lot of people are like that, one glass of wine is always two glasses of wine,” she said “So if we look at trying to stay moderate, the moderate intake of the five or less per week for women, say just for being healthy, if your one glass always is two, then decide that two days a week, or three at the most, is when you’re going to have wine.”

And if you’re wondering what types of drinks are considered "healthier" options, Cederquist said your best bet is to go with something pure, like a glass of wine or a bottle of beer versus a complex mixed drink, and to go with something you actually enjoy.

“I have patients who say, well I read that vodka doesn’t do X, Y or Z compared to wine so I have vodka,” she explained. “But they hate vodka. Then it’s like, why are you even having it? That’s silly.”

Instead, she said, since alcohol is more of a treat, make sure you’re going to enjoy your drink.

“Pick what you like,” Cederquist says. “And in terms of ‘healthier’ drinks, people can make a mixed drink where they’re throwing in whatever, kale or something, but that’s not going to make it healthy, nor is it going to make it taste good.”

Her only caveat; watch out for mixed drinks that are high in sugar.

“If you’re going to have a mixed drink and it’s very, very sweet, then realize a lot more calories are going to be hidden in it,” Cederquist said. "Many people will get the double whammy of that affecting blood sugar, and then also interacting with the effect of the alcohol so that they’ll get a spike in sugar and a drop later. That might make them hungrier, weak and shaky, disrupt sleep, all of that.”

Picture Credit: secondopinion-tv.com

Article Credit:
Author: Katie Rosenbrock from The Active Times
How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
Alcohol and weight loss while personal training in Chicago.