Simple rule of weight loss - Calories in, Calories out.
Simple rule of weight loss - You are what you eat.
Simple rule of weight loss - Abs are made in the kitchen.
Simple rule of weight loss - Weight loss isn't found in a bottle.
Simple rule of weight loss - Fads DIE, as they should.
In this entry, i'm not going to talk about WHAT to eat, as that is different for everyone. We all know we should eat more veggies, lean protein, stay away from fast food and sugar. Basic knowledge! So i'm not going to give you a shopping list and have you go get everything on it to last you a week then leave you lost. I'm going to teach you how to shop the right way for you and your family.
Calories in, Calories out -
SIMPLE. Burn what you eat. That slice of pizza you want so bad? You can have it, but do you know how many hours in the gym you are going to have to log to rid your body of it? Lots. It's not about depriving yourself of foods you love. It's about learning to eat healthier versions of them, and understanding that you have to be willing to put in the effort to burn those calories off later.
You are what you eat -
Think it's just a funny saying? A myth? One of those funny facebook ecards of a slice of pizza with legs running around a track?
No. It's truth. It's not meant in a mean way, or a way to belittle anyone, but let's be honest about something... how do you feel after throwing back that value meal from Burger King? I bet you don't feel like going out an running a marathon. I bet you don't even feel like getting up off your couch. Food is all about providing fuel for your body. You wouldn't pour sugar in your car's gas tank and expect it to run, so why put crap in your body then complain that you don't feel great?
I usually have my cheat days on the weekend (it varies between Saturday or Sunday), and let me tell you, if i overdo it then i KNOW and i don't just know right then, i usually know it for hours, and even going in to the next day. Getting up and lacing on my running shoes the morning after eating poorly is one of the hardest things ever.
Abs are made in the kitchen -
This is a new one for me. I never really heard this until i joined a bunch of fitness sites and pages on facebook. Many women ask how they can get rid of that little pooch they don't like, the mommy belly, the flabby skin, and the big answer is always "Abs are made in the kitchen". You can't expect to do 1000 crunches a day, eat fatty foods, and have a 6 pack. It doesn't work that way. You need to get that layer of fat off your abs so you can see them in all their washboard glory (saying this to myself here, those abs are in there SOMEWHERE!). Eat clean (Definition here), lay off the processed food, stick to doing your grocery shopping in the perimeters of the grocery store. Build those abs!
Weight loss isn't found in a bottle -
It's not. Simple. I don't care what those bottles claim. "It's safe, it's only to boost my metabolism!", "But it has natural products in it!", "All those people in the infomercials said it works!", "My friends doctor says it's ok!". Don't listen. If it's not a vitamin, not prescribed by your doctor, and it has stuff in it you can't pronounce, don't take it. Plus all the metabolism boosting in the world isn't going to make you loose weight if you don't use all the energy to burn calories!
Fads Die -
We have all heard of those popular fad diets that go around. I won't mention the names because that just seems mean and wrong, but are you really willing to throw your money at something that is going to make you starve yourself for weeks on end to lose weight? Know what that's called? Starving yourself to lose weight. The pills and fads have nothing to do with it. What "fads" do i like?
I don't like to call them fads, but if you do feel you need help then there are some great options out there for you that still focus on healthy eating and not fads.
Weight watchers -
I love weight watchers. I would still be going to meetings if i hadn't moved farther away from meeting locations. I love that they teach you how to wisely use your points (calories) to make it from day to day without feeling deprived. What else do i love? They teach you that it's ok to slip up. Picking up the kids late from soccer practice, having a girls night out? It's ok, just choose something within your points and move on. It doesn't always have to be a salad.
Jenny Craig and Nutrisystem -
I have no problem with these. They teach you healthy eating and potion control. Plain and simple.
Pretty much on track with clean eating. I honestly can't see anything wrong with this "fad".
That's it. No pills, no real fads, no quick promises. All three of those fads have the same thing in common, healthy eating.
Everyone wants a quick fix and thinks there is a secret. There is no secret, the "quick fix" is right under your nose.
Eat more veggies. There are tons, there has to be something out there you will like!
Eat fruit instead of cakes and cookies.
Eat more protein to fill you up longer.
Eat whole grains instead of starchy, bleached out, white grains.
Shop the perimeters of the store, stay far away from the aisles.
Don't drink your calories. Water, Water, Water.
Don't skip breakfast, it won't help you lose weight.
Don't deprive yourself of treats.
Find substitutes for your favorite foods that will taste just as good.
Count your calories (or points, or fat grams, whatever you choose), ALWAYS.
Measure your food.
Eat all the colors of the rainbow, the more colorful your meal is the more healthy it is! (and i'm not talking about ketchup, pickles, and mustard!)
Most of all, enjoy the food you are eating. Healthy eating does not have to be boring and bland, make it exciting and you are more likely to stick to it!