Weight Loss Fitness Trainer Lansing MI

Weight loss and weight management are our biggest fitness motivators. Many people are frustrated however; when after months of exercise classes, miles on the treadmill, and lifting the equivalent of the Empire State Building they still haven't lost an ounce. Sure, they're stronger, leaner and look better in their clothes, but the scale hasn't budged. So, what's the truth about exercise and weight loss?

1) Truth: Exercise helps you burn more calories. If you also consume fewer calories, you'll lose weight. That's a mathematical fact, but you have to burn at least 3500 calories to lose one pound.  If the average half-hour spent on the elliptical trainer burns about 350 calories, it will take at least ten half-hour sessions before you lose a pound.  If you're not diligent about consistently burning at a higher rate than you consume, you won't lose weight. Exercise can eventually lead to weight loss, but it takes a lot more exercise than you think.

2) Truth:  Muscle weighs more than fat.  The more you exercise, the more muscle you build.  Eventually, that muscle will replace fat, but muscle mass weighs more than fat.  The more muscle mass you develop, the better tone and muscle definition you'll notice.  You may not see a smaller number on the scale, but you'll probably need a smaller number when it comes to choosing new clothes.

3) Truth: Muscle burns more calories than fat.  A pound of muscle burns about six calories per day during rest.  A pound of fat burns only two.  Once you've worked out long enough to convert five pounds of fat into five pounds of muscle, the difference that muscle will burn is only about 20 calories more per day. That's a little more than the calories in a teaspoon of sugar.  

4) Truth:  The more calories you burn, the more you want to consume.  How often have you said, "I can drink that grande caramel macchiato with whipped cream?"  I just worked out."  That's called exercise compensation - the psychological trick we play on ourselves to justify eating more. If we do that too often, we might as well toss those hard earned, exercise-burned calories straight out the drive-thru window. 

The best way to avoid sabotaging your weight loss efforts is by keeping an honest food journal and calorie count.  Mark down every bite, sip, slurp and nibble.  It all adds up and if you're not careful, they'll add unwanted pound...

One of the easiest ways to sabotage your weight loss goals is with the Post-Workout Food Binge. We've all been there. You burn a bunch of calories in the gym, then, an hour later you're starving. Next thing you know, you're gobbling up everything in sight (or maybe just a few particularly delicious donuts). It doesn't take long before those calories and the pounds pile up. So, what can you do about it?  Plenty!  We've got eight tips to avoid overeating after a workout.

1) Be aware. The first step to solving a problem is identifying it. Breaking habits, like overeating after a workout, starts with being aware you're doing it.  Once you're aware, you're less likely to overindulge.

2) Keep a food journal. Writing down what you eat (yes, ever single bite) is the best way to increase awareness of how many calories you're consuming.  It's easy to think, "It's just a cookie and I just exercised," but mindless eating is a major contributor to excess calorie consumption. 

3) Cave in. If you're hungry, you're hungry and there's nothing wrong with that. Huger is your body's way of reminding you to take care of yourself. Accept it, plan for it and then make sensible choices.

4) Time your workout around mealtime. Try working out an hour before your normal breakfast, lunch, or dinnertime. That way, you'll satisfy your munchies and incorporate your post-workout caloric needs into your normal caloric intake and be less likely to overindulge. 

5) Carry portion-controlled snacks with you. If you can't beat the munchies, embrace them. Toss a bag of nuts, sliced fruit, or carrot sticks into your purse. Fill your lunch box with hummus, turkey slices, and other high-protein, high-fiber snacks.

6) Bulk up on fast fiber. Fruits and veggies fill you up in a hurry to help curb your cravings until mealtime. They'll also keep you full for longer. Grab an apple or orange for a low-calorie vitamin-packed craving-cruncher.

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