Hope your new you is treating you well. I had several responses to my last article that talked about changing your life for the better. I hope most of you are taking this to heart and enjoying your new year to the fullest. I have worked with all kinds of clients in the last 25 years, and the most common question I have is “How can I lose this weight?” As fast as possible with the least effort is what they really want to say once we get to the truth of the matter. Look, there is no cookie-cutter approach to weight loss. It has so many facets, and with food available 24/7, we are being bombarded at every turn. As with all change, it is an ongoing process, and it takes a commitment to be a different person.
You may have to change your playmates or tell them what you want to do, especially when it comes to your family. It helps to have the support of the whole team. The best way is to be clear about the changes you want to make and be a role model for others. Here at To Fit You, we ask clients to do a food log for seven days, and then we review their week to get the client to see their eating habits. So they can make small changes to meet their needs. It can be as small as this: Just focus on drinking one extra glass of water. The challenge is not going from zero to hero. This creates stress, so, in turn, it triggers your survival mode in the brain, and you start storing extra fat. Your body can’t discern if you are running from a lion or not. Yet with the willingness to pay attention throughout your day, slowing down and breathing, your body can learn to relax. This allows us to make better choices when we are less stressed.
Here are some creative calorie hacks from IDEA Fitness Journal. No problem feels trickier to clients who are trying to lose weight than calorie intake and balance. The following science-based calorie hacks uncover unique ways to boost the metabolism.
- In Trends in Endocrinology & Metabolism, scientists advocated for a dose of cold weather to boost calorie burn, stating that “in most young and middle-aged people, non shivering thermogenesis increases by between a few percent and 30% in response to mild cold exposure.”
- According to a study that appeared in International Journal of Obesity, “genuine, voiced laughter” increases energy expenditure and heart rate by 20% above resting values. Laughing for 10 to 15 minutes a day could increase energy expenditure by 10 to 40 calories.
- Annals of Internal Medicine reported that people burned, on average, 400 additional calories by sleeping for 3 or more hours — an extra 2,800 calories burned in 1 week.
- Stepping in place at commercial breaks burns an average of 148 calories and results in about 2,111 steps taken in 25 minutes or so of TV viewing, according to a study in Medicine & Science in Sports & Exercise.
- A study published in the Journal of Clinical Endocrinology & Metabolism found that drinking 500 milliliters of water increased metabolic rate by 30% in both men and women.
- A 2009 study published in Clinical Nutrition found that, when combined, green tea and capsaicin — an active component in chili peppers — curbed the appetite of 27 volunteers, reducing the number of calories they ingested.
So today pick one of these and remember that weight loss is a process, and it takes a committed effort to stay on track. It’s one step at a time and one meal at a time. If you overeat at one meal, start over with the next meal. So remember that it’s a lifestyle change. Don’t set yourself up for failure by expecting perfection. Meditation aids in slowing your mind down and will help you stay off the hamster wheel of insanity doing the same thing over and over. As always, keep it simple. To Fit You is here to get you there with more fun, vitality and accountability.
Do you need to get fit, lose weight, eat healthy and feel great? Give us a call to coach you in the direction you want to go. Call or email me today to book your complimentary consultation!
Gift certificates available!
President & CEO, To Fit You
1750 Seamist Dr., Suite 170, Building 1
Houston, TX 77008