I was on Facebook the other day, discussing how you can actually train your body to eat less. Here’s what I wrote:
“Did you know you can TRAIN YOUR STOMACH to Eat Less if you put your mind to it? Calculate how much weight you want to lose and adjust your portions and nutritional intake accordingly. It’s mind over matter. Before you know it, you will notice that your stomach can’t ingest as much as it used to. When your stomach tells you, you are no longer hungry, GET RID OF THE FOOD!! I know we were taught not to waste food, but you have to learn when it’s ok to break the rules. In this case, better in the waste BASKET, rather than around YOUR waist. Or, of course, you can store it in the fridge for later if that’s doable. This is about Portion Control, my friends. It takes about two weeks to feel it.”
As promised, here are two ways you can calculate a weight loss plan:
Take your body weight & multiply it by 12.
Say your weight is 150 lbs.
150 x 12 = 1,800
So if you weigh 150 pounds and you eat More Than 1,800 calories a day, you will GAIN weight.
If you weigh 150 pounds and eat Less Than 1,800 calories a day, you will LOSE weight.*
It’s a pretty simple move.
(Women, should not go under 1,200 per day, Men, should not go under 1,500 per day.)
3,500 Calories = 1 pound of fat. The safest and most effective way to lose fat is to reduce calorie intake and to burn calories by increasing activity.
Calculate your BMI here http://www.physniques.com/ Scroll all the way to the bottom of the page to find out how many calories you need to lose & go for it.
How To Exercise
A well-rounded physical fitness program should include Aerobic Exercise, Resistance Exercise & Flexibility exercise.
Examples of aerobic exercise include high or low impact aerobics, brisk walking, running, bicycling, swimming, Zumba, etc.
Resistance or Strength Training includes Weight Lifting with machines or free weights, Calisthenics exercises, I.e.m pushups, situps, leg lifts, Rubberized resistance, i.e., Dyna-bands, tubing, etc. **
Flexibility is the range of motion (ROM) possible around a joint. Yoga is an excellent source of flexibility training.
Easiest, Most Effective Weight Loss Tip I Know
Losing weight might be easier than you think. For instance, I have a student who drank a Nutrament every single morning religiously, assuming the Nutraments would provide her with all the nutrients she might be missing throughout her day. But in addition to the Nutraments, she would also have a light breakfast before she went to work, lunch & dinner.
Right away I realized that even though she had the desire to lose weight, she was not aware of mindful eating or calorie consciousness. I advised her to start reading labels and becoming more aware of her calorie intake. Think about it. There are 362 calories in a can of Nutrament. This lady was drinking one or more cans of Nutrament every single day, rationalizing that she was pumping lots of vitamins & nutrients into her system, when what she was pumping was an extra 2,534 calories per week into her body – then wondering why she looks fat in pictures.
Let’s calculate it. Okay, so we have 7 days in a week. 362 x 7 means she was packing on an extra 2,534 or more calories a week, without eating one single meal. So what I immediately advised her to do was to simply stop drinking Nutraments – completely – & replace the Nutraments with a daily multivitamin. Right there she reduced her calorie intake 2,534 or more. It doesn’t get simpler than that.
So, do you have a daily habit that’s packing on the pounds? Mine used to be Kit Kats. My day wasn’t complete unless I had my two Kit Kat bars. Those rich, creamy succulent chocolate wafers would send my energy levels skyrocketing & give me these amazing bursts of energy, then quickly crashing me on my butt for a nap. You know what’s worse? One Kit Kat packs on a whopping 221 calories. I was having two a day. So by the end of the week, I was picking up 3,094 extra calories a week. Mind you – 3,500 = 1 pound of fat. So figure THAT out & imagine what I looked like. Certainly no hour glass, that’s for sure. I started looking at myself in the mirror & asking myself, “Who the heck is THAT?!!” Still, I needed my chocolate fix, so I didn’t completely cut the chocolate delights cold turkey. I started by cutting down to one a day instead of two. But when I got the cravings, I would ask myself, “Do I really want that?” Then I would answer myself something like, “Hmmm. Actually a FAGE Greek Yogurt would be more enjoyable. I love the Honey flavored. You get the plain yogurt on one side and a little tray of honey on the other side, so you get to regulate how much you want to add. It’s actually fun. The FAGE is delicious, lasts longer, it’s much more healthy for you & I you can play with it while you eat it.” Haha. I do have these little discussions with myself. Sometimes I like talking to someone who always agrees. Haha But I digress. So, after about a month of choosing fruit or yogurt or something else healthy like nuts, over candy when my sweet tooth got happy, my cravings for the chocolate covered yummies, subsided.
Now, I rarely eat Kit Kats at all. When I need something sweet, my cravings turn to juicy grapes or succulent cherries, berries, etc. Now, don’t misunderstand. I am not one who advocates self deprivation. After all – wouldn’t you agree that the reason we watch our weight is so we can look good & feel good, hence be happy? Where’s the happiness in completely depriving ourselves of the things we enjoy? Just be mindful & practice moderation & it wall all fall into place.
* Source: Chris Powell’s Custom Weight-Loss Blueprint on Doctor Oz
**Source: City of New York Parks & Recreation Fitness Training Handbook
by Nancy Klitsner, M.A. & Reine Vilim, M.A.
Brenda Jeanne Wyche is a Certified Aerobics & Body Conditioning Instructor, Certified by The City of New York Department of Parks & Recreation and Licensed Zumba Instructor.