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Expectations Versus Reality of Weight Loss
Arcadia Weekly Jan 31, 2019
Don’t get confused by all the noise in the weight loss market. - Courtesy photo
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Don’t get confused by all the noise in the weight loss market. – Courtesy photo
Searching for weight loss information on the internet can feel like rummaging around a yard sale, hoping to find a fitting tablecloth. It can be tough to sort through what works and what doesn’t.
I never knew that the master cleanse was a thing, until one of my clients came up to me looking much more tired than usual. I asked her what was wrong.
“Oh, I’m just trying this new diet out.” She said. “But I’m only allowed to have a lemon juice, cayenne pepper, maple syrup, and water.”
Not gonna lie, I freaked out a little bit in that moment. I hate to criticize methods, but I’ve got to say that starving yourself of actual food, will not be an effective, nor will it be a sustainable, solution to your weight-loss needs.
But look, I get it, it’s tough to sift through what works and what’s total BS sometimes. So let’s dive in and figure out the reality of sustainable weight loss.
“Is salad the only thing that I can eat?“
No. Definitely not.
Don’t get me wrong, salad is great. It’s often a great way to get high-fiber and nutrient-dense foods into your diet without throwing everything in a blender. But it’s not the only way to eat.
When your goal is to lose weight long term, changing your diet is of critical importance. Although I would love to try and name non-salad foods that are still considered “good for you”, I would be starting a never-ending list.
The best advice I can give is to try new recipes out. There are so many delicious foods out there that can help keep your energy levels up and your waistline low. A quick Google search of “healthy recipes” will quickly overwhelm you.
Go ahead. Pick one or two and try them out.
“Do I need to spend more time on the treadmill?“
Running sucks. At least for most people.
Now, don’t get me wrong, I’m not trying to diss running, but when it comes to weight loss, there are so many better alternatives to boring yourself to death on a treadmill.
When a new client comes to me, the first goal that I have in mind is to help them increase their strength through weight training.
This park is pretty straightforward. The stronger you are, the harder you can push, and the harder you can push, the more calories you will be able to burn.
“Will weight lifting make me too muscular?”
While I’m at it, here’s another common concern from the ladies. Putting on lean muscle mass will not make you look like the Hulk. And since I’m using Avengers references, you’re actually more likely to look like black widow.
Not only does increasing lean mass give you the opportunity to burn more calories in future workouts, but it also helps people achieve that lean, toned look that many people are looking to achieve.
While beginners build up their strength, conditioning is second in line. It is super important for you not only to have power, but also be able to sustain that for extended periods of time.
How are you going to improve your conditioning without slaving away on the treadmill? A couple simple ways to improve conditioning include:
- Reducing rest periods during workouts
- Increasing volume of repetitions during workouts
- Engaging in recreational sports
If you find yourself getting bored of exercise, then participating in some sort of recreational activity is a great way to keep interest and motivation high.
I’ve seen amazing weight loss successes happen by simply engaging in a newfound sport interest.
“It’s fast and easy”
Weight loss is far from fast or easy.
You might see before and after photos of people losing tremendous amounts of weight in short periods of time. The truth is, these people either have amazing amounts of discipline or they have made these changes before.
The reason why most people struggle so much, with weight loss, is because it requires massive changes to your habits and behaviors. And if you’ve ever tried changing bad habits, you already know how tough that can be.
Give yourself the opportunity to learn what it takes to eat healthier, stay active, and adopt positive behaviors into your life. Doing those three things will reward your body far beyond what any quick-fix solution will offer you.
You wouldn’t try to learn how to fight by jumping into the ring with a professional fighter, so don’t expect yourself to be able to take on all of the skills and behaviors that it’ll require to lose weight right from the start, and you’ll be way happier with the progress that you see over time.
