People seem to want to know the most about fitness. Why is that?! I recently did a poll on social media, turns out that most people want to know specifically:
1. How to shed the pounds.
2. How to find the time, and motivation.
These things are not shocking! I’ll talk a little bit about shedding the pounds here, and do a separate post on how to find time and motivation!
First things first, shedding the pounds does NOT happen with ONLY workouts. Not surprising, right? Shedding the pounds seriously comes from the kitchen. It really does! So here’s some advice for you.
Move. Always, move. In our house, we do not sit down until after the kids are down and the dogs are fed, and things are picked up/cleaned up. This means that we are on our feet from about 6:00 a.m. (some days earlier since that is the ONLY time I can do a workout), until 8 p.m. Now, I do have an office job, and I do sit! So how do you fix that? Well, we have standing desks. Don’t have that option? Bring it up to your boss… it has so many benefits. Helps posture, keeping neck and back pain to a minimum, and helps you to easily move! It is very important to have good shoes too. There are dress codes at work of course, but there are SO MANY shoes in this world, you can find a comfy/dressy pair that will help reduce the back and leg pain you might be experiencing. Get up and move every 15-30 minutes. Do NOT wait for your fitness watch to buzz at you that you have not moved in the past hour. Get up, go to the bathroom. Get up, go visit with a coworker (seriously, e-mail and phone’s are not everything, get off your butt and physically go have face-to-face interaction with someone to get an issue resolved!) Get up, and go get a snack. Get up, and stretch, do some toe raises, some leg curls, lunges/squats. Maybe get co workers to meet with you to take 5 minutes to get MOVING. The more you move, the more calories you burn, and pounds can shed off. Keeping moving helps increase metabolism too! Check out this little tidbit from google… if you keep moving during the day, you’ll EXCEED burning the amount of calories that you would working out.
Burning Calories: Totaling the Burn
Raking leaves = 147 calories.
Gardening or weeding = 153 calories.
Moving (packing and unpacking) = 191 calories.
Vacuuming = 119 calories.
Cleaning the house = 102 calories.
Playing with the kids (moderate activity level) = 136 calories.
Mowing the lawn = 205 calories.
After I had both of our kids… I walked EVERY DAY. I played with the kids EVERY DAY. And made sure to keep moving, (yet still get enough rest)… only YOU know your body, and YOU know when to stop, rest, and take a break. Workouts do help, strength building with weights and bands help, cardio like an elliptical or a face-paced walk help. It’s the little things, do NOT forget that! Now since we have the KEEP MOVING down, lets talk about the kitchen.
In all honesty, stop ordering out. Even if you can just throw some organic grilled chicken strips in the oven to bake them… that’s FAR MORE HEALTHY than eating some deep fried chicken fingers from a restaurant.
You need to pay attention to what you eat, because it DOES matter. Now affording organic can be hard, and organic doesn’t necessarily mean shredding the pounds. Just as “low fat” “fat free” and “sugar free” might mean less calories… but that does not mean shredding pounds either! Believe it or not, you NEED healthy fat! A piece of 100% WHOLE WHEAT bread is GOOD for a person (not 18 pieces in one day, but a piece here and there). Put some avocado on there, and BOOM…. tasty, HEALTHY fat snack. Nuts are a healthy fat, using oils such as extra virgin olive oil is a healthy fat too. (PLEASE use olive oil instead of regular oil!) Protein too… make sure you ARE getting ENOUGH. We have an egg every day, veggies and fruit, etc.
On a different note… Gluten is so… controversial. Now you could have a gluten intolerance, meaning your body does NOT react well to gluten. Try cutting it out for two weeks, and see what happens. You may (or may not) feel better, you may (or may not) lose some weight. I do have some friends who have this intolerance and notice a HUGE difference in weight when they avoid gluten all together. If you do NOT have an intolerance, gluten is not as terrible for a person as everyone makes it out to be. Each person is DIFFERENT.
Calorie counting is not everything. And what happens when you count calories? You stress out…stress has been PROVEN to contribute to weight gain! They day that you STOP counting, and STOP worrying about and simply pay attention to what you are putting INTO your body… is the day that you will notice a difference, start shredding the pounds, and gain a whole new confidence. In addition to reducing stress…. get more sleep! Seriously, put away the electronics and get a good 7-9 hours of sleep per night. Well rested equals less stress and more energy!
And yes, you do need to get the gym, you do need to get a workout in (120 minutes per week of moderate activity) to be exact. Change it up. Walk one day, jog the next, weight/bands the next. You will hit a plateau and not get anywhere eventually… if you keep doing the same exact thing over and over again.
So, here it is.
1. Keep moving, the little things add up quick.
2. Pay attention to what you eat.
3. Reduce stress and increase sleep.
4. Do workouts, 120 minutes of moderate activity per week.
The harsh reality is to stop sitting and feeling sorry for yourself…. first things first, get up and walk. Call a friend, and plan a walk together. There you have it. Shredding the pounds. As always, please do not hesitate to contact me if you need some advice on how to get there. I am here to help and enjoy coaching people through tough times to get where they want to be and accomplish their goals.
YOU can do this. You have a support system, you have help, and you have people who will listen. Take advantage of that! Next up….how to find the time and motivation!