Weight loss is a mixture of what you put into your body, how much and what you do with your body to stay active. Often, we hear from clients that our job is so easy because we are already fit. “That’s easy for you to say!” They tell us when we are coaching them through weight loss and healthy eating techniques. “You work out every day!” To that we say, “No way Jose.” We work through all the same struggles that you do. That’s what qualifies us to do our job right!
How Do We Do It?
A great example of this is one of our health coaches, Emily Zoeller. Over the span of eight months, Emily has lost over 35 pounds simply by eating healthy and working out regularly. “I just wanted to feel healthier,” she said. One of the most important parts of weight loss is having a goal in mind, and motivating yourself to stay on track. For Emily the goal was to be able to compete in triathlons and other races.
When Emily started losing weight, she was focusing primarily on cardiovascular training and portion control. Now she still pays attention to portioning, but her workout regime has shifted to HIIT (High Intensity Interval Training) and strength exercises. Currently, Emily said, “I do strength training two or three times per week, and cardio is twice per week.” Regularly doing HIIT exercises (like the one below) can really help pump you up. Eating Healthy is Just as Important.
They always say “Breakfast is the most important meal of the day.” So you should eat a healthy one. Finish your breakfast at least one hour before hitting the gym. Also pay attention to portion control. How much you’re eating is just as important as what you are eating. Be sure that you’re not overdoing it right before you exercise. Lastly, snack smart; its okay to snack in between meals, but watch your sugar and fat intake. According to Emily, smart snacking has a lot to do with figuring out if you’re actually hungry or if you are just craving something. “I was always a late-night snacker,” Emily said. “If it’s late and I think I’m hungry, I’ll try to drink a cup of tea first. Then if I still want food afterwards, I’ll pick something healthy. I really love brussel sprouts, baked cauliflower… occasionally if I really want junk food, I’ll have some Halo Top ice cream.” It’s all about portion control, anything in moderation.
So how does Emily eat during the week to curb bad food cravings? “I meal prep,” she said. “I’m big on making my food in advance at the beginning of the week. It reduces how often I eat out.” Making your own food is better for you in a plethora of ways. You tend to consume less sugar and processed foods, leading to higher energy levels and better mental health overall. Here are some of Emily’s favorite healthy meals.
“Take Small Steps!”
Like everything else, losing weight is trial and error. You have to try different things and get uncomfortable before you can really get into a routine and figure out what works best for you. It can be very frustrating to not see results right away, but remember that you are building muscle while you burn fat. If it looks like you’re not losing weight, it’s only because muscles weigh more than fat. “Take small steps.” Emily said, “When you’re making small changes each week, you are more likely to continue with those habits to improve a healthy lifestyle.” It helps to remind yourself that every small step you take is a huge leap towards wellness.