The most challenging aspect of weight management is helping people truly understand that life-long weight loss is a lifestyle you live everyday.
It’s my job to motivate people to realize they can change their relationship with food and forever leave behind the ‘diet mentality’. There is no need to ‘diet’!
If you want to lose weight safely, you must do it slowly. Aiming for 1/2 to 1 lb. of weight loss most weeks is the way to go–no starving, no depravation!
A pound of fat is actually 3,500 calories (energy) of stored fat in your fat cells. So, you simply need to burn 500 calories (stored energy) a day in addition to what you need to consume to break even at your current weight.
How to do this? Burn 250 calories each day in exercise and eat 250 calories less than usual.
Here are some practical suggestions:
Instead of eating a large bakery muffin (which can be 580 or more calories!) try an Ezekiel English Muffin with 1/2 cup of low fat cottage cheese (240 calories).
Or, instead of 2 eggs with 1 oz. of cheese at breakfast (240 calories), have 6 egg whites (102 calories).
To burn 250 calories or more, try these:
Go for a 60-minute moderate to brisk walk, or do 1 hour of yoga or dance. Or, do 1 hour of light weight training or 30 minutes of moderate cycling or roller skating. [Note: this is for a 154-lb. person].
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