Three years ago I published the following article concerning the daily mantra of many of you — “why can’t I lose weight?” Despite all my efforts, as well as an increase in National awareness and marketing about how to maintain a healthy body composition, I still hear this lament on a daily basis from prospective clients. So I decided it was time to reiterate my answer.
The eternal question why can’t I lose weight is uttered hundreds of times a day – at least in my profession I hear it from almost every prospective new client. The answer is simple – you’re not doing what you need to do to achieve your goals. The power lies within you. So the real question is what’s wrong with your execution?
Successful weight loss (which is really successful fat loss) is achieved with the following 3-steps:
1. Set an achievable goal for your body type and lifestyle.
2. Create and FOLLOW a nutrition plan that provides enough calories, protein and yes, even carbohydrates and fats to allow for burning of fat and building of lean muscle;
3. Exercise regularly – or more accurately – burn more calories on a daily basis than you consume!
That’s it. If you follow those three steps you WILL succeed. Now you may be saying I do, I am, I have – but I guarantee, if you are still not losing weight (fat) you’re missing one or more nuances to one or more of these steps.
1. GOALS: if you are over 40, in a sedentary job, have lots of stress, have injured body parts (back, legs, shoulders) or weakened joints – any or all of these issues – you MUST take those issues into consideration when setting your goals. With any of these issues you are likely to burn calories at a slower rate than others (age, lifestyle), if you are under stress you may in fact gain weight, and all of these issues greatly impact your ability to successfully follow step No. 2.
2. NUTRITION PLAN: First off, you’ll never succeed if you follow a diet – which implies a temporary change in how you eat (one in which you will cease when you’ve reached your goals). Second, you need to cater your meal plans to your schedule, taste preferences, and budget. Trying to eat what worked for one person who has a different set of criteria is a sure fire way to not succeed.
3. EXERCISE: You’ll note I really addressed this issue as calorie burn. Whether high-impact or low, 10 minutes or 45, resistance training or group classes, your success at embracing and maintaining a consistent exercise (calorie burn) regiment hinges upon you enjoying what you’re doing. If you hate the gym, but love to hike – make it so. If you prefer DVD’s at home rather than working with a personal trainer then do that. The key to remember is BURN MORE CALORIES THAN YOU CONSUME.
That being said, please heed this important note: eating less calories is NOT the answer. The more you burn calories – especially in a proactive way such as resistance training (the fastest way to lose fat) – the more you’ll actually need to eat. You’ll still be at a deficit, but beware of eating too little calories. Your body will hoard what you do eat and you’ll not see a change!
Last word: YOU MUST DO THE WORK!
SHAMELESS PLUG: I would be remise in this page of advice if I did not take advantage of a place to make a shameless plug for my services. I have a website where you can purchase specifically customized workout routines and meal plans that will take into consideration all of the issues I’ve detailed herein and if followed will help you achieve your goals!