Weight Loss Strategies

The Secret to Losing Nearly 27 lbs!

What's the secret to losing nearly 27 lbs? It's definitely not eating ice cream all the time (at least my personal training client, Tim, will tell you this). About 5 1/2 months ago, he began the arduous journey to transform his life. Since then, Tim has lost 26.7 lbs and 6.1% body fat, and looks completely different! What's his secret? I'd love to tell you that it was primarily Tim's efforts in the gym personal training...but I would be lying.

While fitness helps burn some calories and sculpts your body, the weight loss key is nutrition. Tim's dietary regiment was simple, consistent and effective. He typically ate at the same time each day and indulged in the same foods as well. While Tim occasionally cheated, he always returned to the foundation of his program: limited to no grains, dairy, alcohol, refined sugars, red meat, and processed foods. Translation: 70% of Tim's diet composed of vegetables, fruits, and other nutritionally dense foods (sorry Atkins lovers). He also maintained his caloric amounts between 1300-1700 daily.

Don't believe Tim's success was mostly diet? Between January 9th and March 3rd, he lost 5.9 lbs and 1.7% body fat and rarely made it to the gym. In fact, Tim describes this period as the most challenging and stressful time of his life. His nutritional regiment was the only thing consistent during his 13 hour workdays/weekends.

I'm proud to say that Tim has fully achieved his weight loss goal (177-180) and is now focused on losing another 1-2% body fat. Take a look at his trends below! What do you notice?

Article Credit:
The Secret to Losing Nearly 27lbs!
Tracking your weight loss success and staying consistent.
3/26/2015 6:03 PM

Interesting chart about Tim's body fat loss trends....

Based on this data, Tim typically stayed in the same body fat range for nearly 3 weeks before jumping to the next percent. His body adapted in a sustainable way for long term results.

Overall Assessment

As you might have noticed on Tim's charts, his weight and body fat fluctuated occasionally since October 5th. While this is true, the overall pattern trended downward. Life isn't perfect and Tim's diet wasn't always perfect either. While he periodically cheated in his diet, he always returned to his consistent regiment.

Now it's your turn. Experiment and determine your sensitivity to the foods mentioned above. Find the right nutritional combination for your body and start tracking.




Surprising Road Blocks to Your Weight Loss

There are always obvious ways of gaining weight while personal training in Chicago:  Eating 2000 calorie hearty stews because it's -70 degrees outside, celebrating every life event with food and alcohol, etc.  

Unfortunately, there may be more subtle influences on your weight gaining behavior as well.  Check out the recent Men's Health Magazine article on weight loss for surprising influences in your life that may be contributing to your weight gain.

New Weight Loss Salads

Recipes are endless online!  How do you know which salad recipes will help lose weight while meeting with a personal trainer though?  Read this blog as a start.  

Choosing ingredients:

I'm assuming that your personal trainer is guiding you with Dr. Fuhrman's philosophy:  Eat nutritionally dense meals!  Many personal training clients automatically turn to salads as a first step.  If you're like me, you'll be burned out on a bowl of lettuce by day 3.  To liven up you plate of veggies, choose 1 ingredient from each category to create a new combination every day.  Keep your calorie count around 300.

• Lettuce (lettuce doesn't need to be the main part of the salad): Romaine, watercress, endive, spinach, mixed greens, oak leaf, red leaf, green leaf, iceberg

• Vegetables: Celery, beets, carrots, cauliflower, mushrooms, green beans, red onion, sauteed brussels sprouts, zucchini

• Tomatoes: Beefsteak, cherry, grape, currant, heirloom, pear-shaped, purple, plum

• Fruits: Apples, oranges, pears, grapes, raisins, craisins, strawberries, bananas, pineapple

• Nuts: Peanuts, almonds, cashews, Brazilian nuts, hazelnuts, pecans, pine nuts, pistachios, walnuts

• Meats/Seafood: Cooked chicken, tuna, cooked lean beef, crab, shrimp, cooked lean pork

• Beans: Black, kidney, white northern, pinto

Is Weight Watchers a healthy way to lose weight in Chicago?

Dr. Fuhrman has proven to be a leader in the weight loss industry and always offers interesting commentary on the weight loss programs in the media.  From the Mediterranean Diet to the Paleo Diet, he usually offers a scientifically backed opinion on the diets.

Recently, Dr. Fuhrman broke down the new Weight Watchers point system in his article Weight Watchers focuses on weight, not health.  You might be surprised to learn that this popular system is actually unhealthy.  Anyone meeting with a personal trainer in Chicago for weight loss or just has a general interest in the subject should definitely read it.