Okay, I would like you to hold your breath (start now)….hold it….hold it until you cannot hold it anymore….now let it out…notice what you do immediately after…
(please, do it again if need be).
You took a long deep breath. This is the “air diet” very similar to binge eating and starving yourself. You can only hold your breath for so long. You can only deprive yourself of food for so long until you eat everything in sight.
A restrictive diet is unrealistic and sets you up for failure. Give yourself a choice. Prevent binging by eating those small treats in moderation.
“My muscle has turned all to fat!”
Fat is fat and muscle is muscle. Muscle and fat are two separate things. One cannot turn into the other or vice versa.
The reason people feel their muscle has turned to fat is a decrease in lean muscle mass and more adipose tissue (fat) has developed on the body. The only correlation muscle and fat have is the more muscle mass you have the more your metabolic rate speeds up which in turn will help burn body fat all day long. The body works harder to preserve the lean muscle tissue thus using more calories to sustain the muscle mass. The most accurate way to calculate your body fat is to do an autopsy. I don’t think I’ll see any people signing up for this testing.
Do not just rely on the scale…this is why there are other tests to assess your progress.
Get your body fat percent taken, body mass index, girth measurements or an easy one….put on a tight pair of jeans that have been hiding in the back of your closet…how do they fit?
This so soooo incredibly easy to make. It taste delicious in oatmeal, pancakes or on Eziekel muffins.
What ideas do you have to put it in?
Most people begin a weight loss journey with high hopes that when they reach their final fitness goal their life will be perfect and much happier. This may not be the case for everyone.
Here are some tips to help you be happy now as you go through your fitness journey:
1. Stop bad mouthing yourself! If we heard someone else saying the things that run through our brains we would probably slap them across the face. No more negative talk.
2. Be grateful. Be happy that you have the capacity to workout your body. Be grateful for all the benefits that you get from exercise.
3. Get off the scale! The scale is just one of many measurements that are used to compare your progress. But what about how much stronger you are or how you are looking in the mirror? Use other ways to track your success. It could be as simple as you are now able to walk up one flight of stairs without getting winded.
4. Act as if you are already there. Pretend you are already the fit toned woman you want to become. How does she act? How does she spend her time? What does she eat?
It’s great to have goals but enjoy the process and celebrate your little milestones just like you would your final goal.
This a great yoga exercise for strengthening your back and your core!
Paleo or Primal Blueprint has been circulating over the past couple years…probably made famous by CrossFitters…
And confused with a version of the Atkins diet….
This is the gist of the diet:
You eat like our former caveman/cave-women dwellers did millions of years ago focusing on:
- Grass-fed meats
- Wild-caught fish
- Tons of veggies
- Minimal fruits
- Healthy fats
Here’s what you can’t eat:
- All grains
- Processed foods
- Refined oils
- Starchy veggies (there are some options like yams and squash that are allowed if you do endurance activities).
- Dairy (* may add back after you see how they affect you).
The main goal of the Paleo diet is to get you back to nature and claims to take care of many common ailments such as:
- Gluten intolerance and gut ailments like Crohn’s and Celiac
- Rheumatoid Arthritis
So here’s how some “Paleo experts” approach the diet….”try it for 30 days and see how you feel”.
Some people can adjust to this style of eating fairly quickly but then there are others who may feel like absolute crap for 3-4 weeks (yes the whole 30 day trial period). You will feel lethargic and your strength (if you are working out) will drop but they say if you can tough out the 30 days, you apparently feel great at that point! Plus you apparently drop body fat like crazy…Score!
I don’t really like to give clients a “diet” because typically a “diet” is associated with eating a certain way for a short duration of time. So you know how it goes…you lose the weight while doing your “diet” then you stop the diet, you gain back the weight (and then some)…only to have you looking for the next latest and greatest diet out there.
The reason Paleo has me intrigued is that I am a migraine sufferer, bad allergies and hypoglycemic issues. Over the past couple weeks, I have been experimenting with the Paleo “rules”. (I have been calling it “Paleo-esque”). I have been eating a ton of healthy fats, meats and veggies along with Ezekiel breads, sweet potatoes, squash and fruits. Not 100% Paleo but definitely different than my usual meals. Typically, I eat low fats, good amount of carbs and lean protein.
The other big thing that appeals to me about Paleo is NO FOOD LOGS!!! Alleluia! I (probably like many of you) HATE to food log. Paleo, because it’s mainly fats and protein, makes you feel satiated and so you eat until you are comfortable.
I will tell you even though I haven’t been 100% Paleo, I have noticed that I am full longer and I don’t have the “carb-foggy brain” that I typically have. I have also noticed that I am much more sensitive to sugary carbs. Like if I eat regular bread, I tend to have a hypoglycemic reaction within 1-2 hours after eating it …even when it is paired with protein.
So I am continuing with my “Paleo-esque” experiment and over the next couple weeks I will let you know what results I have had with it and then you can decide if it’s something that might fit into your lifestyle.
PLEASE NOTE: This article is intended for educational purposes. It does not intend to diagnose or treat. Please contact your physician for medical treatment.
About the Author:
Nicole Simonin is a local South Jersey fitness professional recognized for her well-rounded approach to health and fitness. Nicole’s mission is to spread the truth about weight loss and how to become healthier. Nicole Simonin’s Shape It Up Fitness Programs has helped many women become healthier and increase their confidence. Nicole’s mission is to spread the truth about weight loss and how to become healthier. Shape It Up services include Private and Small Group Training, Online Personal Training, Nutrition, Health Coaching and Yoga.
To learn how Nicole Simonin can help you achieve your fitness goals click here to contact Shape It Up today
I have been working out with Nicole consistently for 2 years, and I am in the best shape of my life.
I’ve tried other types of exercise programs, but I’ve stuck with Nicole because she tailors the exercise program to the individual. I gained the physical endurance and confidence to run my first half marathon. Shape It Up is the whole package-exercise, healthy eating, and positive support. Liz D.
I started Shape It Up six months ago and have lost a total of 26 lbs!
I am looking forward to losing even more and getting much stronger! Nicole is an expert in all areas of fitness, health and nutrition and I am benefiting from the tools that she teaches me at each session. I am always challenged and I love that each session is different –I am never bored and I am very proud of my accomplishments so far. I have met some amazing women who have encouraged me from my very first day. What really keeps me showing up for every class is Nicole’s energy, enthusiasm and her personal commitment in helping every person achieve their goals. ~Diane J.