I think I mentioned it previously but since December, I’ve been really slacking on my intentional exercise. As in, I really haven’t been doing much of it at all. Getting back into a habit that you’ve fallen out of can be really challenging, so I’ve been looking for a way to get excited about exercise again.
I know I’ve mentioned Burn Boot Camp before, but did I mention my friends Devan and Morgan are the ones that created it? I’ve been wanting to try it out for a long time now because I love their focus on helping women, especially moms, feel better and get stronger in a supportive atmosphere. So, I finally bit the bullet, enlisted a few friends to come with me and tried it…
whew, it kicked our butts! I loved feeling my blood pumping again and am vowing to stick with a couple times a week so I can make it habit again.
I asked Devan if he’d mind sharing some of his expertise with you since I’m not currently at a place to be spouting off fitness advice. He said he’d totally be up for it, so here’s some advice from the man himself for those that may interested in dropping a few pounds that may be stubbornly hanging around.
And if you guys have any specific fitness-related questions, leave them in the comments and I’ll pass them along to Devan to get his take on. Ok, enough from me…take it away Devan!
Diet Mistakes that Derail the Weight Loss Train
Right now we’re about three weeks into your New Year’s resolution to lose weight. So how’s it goin?
If the scale isn’t moving yet then there may be a problem with your diet plan. I’m sure you had the best of intentions when you laid it all out to help you achieve your goals but let me highlight a few of the most common diet mistakes that might be sabotaging your efforts.
Deficient protein intake:
Here’s the deal. Not eating enough protein can actually lead to tissue loss, and that can mean muscle breakdown. But you need muscle to burn fat! Build your diet around 1 gram of protein for every pound of body weight. One study found dieters who increased their protein intake to 30 percent ate nearly 450 fewer calories a day! That doesn’t mean go crazy and have a steak at every meal. Instead, you want include lean proteins like grass fed beef, chicken, fish, cage free eggs and beans (soybeans and white beans have the most protein). Foods high in protein take more work to digest which means you burn more calories processing them and they help you feel full longer. Plus, protein helps keep your blood sugar steady so craving sweets can actually be a sign you might be low on protein.
It’s a simple rule. If you can’t pronounce it you probably shouldn’t be eating it. Look for labels with 7 ingredients or less. Generally speaking more ingredients means more fillers, additives and preservatives.
Avoid added sugar and limit your sodium intake. Even worse is high fructose corn syrup. It’s found in all sorts of processed food. A recent study by researchers at the University of Utah found HFCS is more toxic than table sugar! Another study has shown its chemical structure encourages overeating. And really, isn’t that what you’re trying to avoid in the first place!?
Outside of water, unsweetened almond milk, unsweetened tea and protein shakes liquid calories are a waste! They have little nutritional value and just add inches to your waistline. Even ordering a mocha once a day with nonfat milk adds up to about 1000 calories a week! Add a glass of wine every evening and that’s another 800 calories! It adds up. Don’t overlook drinks when you are tracking what you eat.
Edited by Brittany to say: Wine? Really Devan, why must you pick on my wine?! WAHHH
New research debates the age old belief you should never skip breakfast but as a personal trainer I believe it’s important to start your day with the proper nutrients to help you burn calories all day. You should eat within 30 minutes of waking up. Starting the day with protein burns twice as many calories during digestion as fat or carbs. If you are rushed in the morning, try my recipe for overnight breakfast parfaits so you can grab it and go.
We live in an oversized world. Don’t be part of it. If you are eating out, put half of your entrée into a to-go box. At home, it helps to know how much a serving size is. I’ve pinned a helpful chart you can keep as a reference. Prepare to be surprised!
You can also trick your mind into thinking you are eating more by serving meals on a smaller plate. Put away leftovers right away to avoid the temptation of going back for more.
My favorite trick is to eat all the low calorie foods on your plate first! That way you fill up with the food that’s best for you… leaving less room for proteins and starches. Having a drink of water before you eat can also help you eat less.
It’s important to be mindful when you eat. Eating while you are reading, watching TV or talking on the phone often leads to eating more.
It’s not too late to set a new course of action with a healthier eating plan that will help you lose weight. Don’t panic and try to drastically reduce your calories. That never works in the long run. It’s not only dangerous, it’s not practical to sustain. Just hit the gym a little extra to get you back on track!
Go to www.devanklinefitness.com and sign up for my newsletter, I got your back!