Tag Archives: calories

Eating Healthy to Lose Weight

Eating healthy is no doubt one of the most important factors to weight loss. You only lose weight when you burn more calories than you consume. Apart from exercising, eating healthy to lose weight can be very challenging if you do not have patience and discipline.

Eating Healthy to Lose Weight
Eating Healthy to Lose Weight Photo by Medical News Today

When I first tried to lose weight I used to think that if I work out hard enough every day and spend hours in the gym I would lose weight. Watching the weight-loss infomercials made me think that muscle gain and fat loss was easy but I was in for a huge shock. I tried a new workout routine for several weeks but I got frustrated when I did not see any results.

Eating Healthy to Lose Weight Takes Patience

It took some time but I finally realized that although I was working out hard, I did not make the proper changes to my diet so the weight stayed the same. I stepped on the scaled each morning but I did not lose any pounds. I came up with a simple diet plan that I could follow and that is when I started to see changes.

First, I added more fruits and vegetables to my diet and slowed down on the fast food. I would eat salads and watermelon about three times per week then stop eating late at night. I was not always a fan of eating healthy but adding those small salads and portions of fruit to my diet plan really got me started.

The fried foods and red meat I was eating were not healthy for my body at all. Don’t get me wrong, I still eat hamburgers and beef from time to time so I did not go cold turkey! I basically just slowed down on the unhealthy foods and added more nutritious foods to make it easy for me.

Smart, Consistent Habits

I had to be patient with myself and make smart, consistent habits that gradually increased over time. There is absolutely no such thing as a magic pill that will help you lose weight overnight by doing nothing. Those small changes to my diet helped me lose a few pound per week consistently for a few months.

After several weeks of my fat loss plan I hit a plateau and the weight loss slowed down. Switching up my diet and exercise routine got me back on track though and now I am where I want to be.

Make Small Diet Changes

The main thing is to start with small healthy diet choices and gradually work your way up. If you just go cold turkey it will be difficult to stay committed and you might even gain more weight than you started with. I found a simple plan that I could follow and that was adding more fruits and vegetables to my diet plan.

Consistency is Key to Eating Healthy to Lose Weight

The main thing to remember is that hard work and consistency is the key to weight loss.

Leeman Taylor

Three Weight Loss Mistakes

Have you been struggling to lose weight even though you diet and exercise regularly? If so, you are not alone. Today we will discuss a few tips by personal trainer and weight loss expert, Jillian Michaels, that will help you take your weight loss goals to the next level.

Weight Loss

Mix it Up for Weight Loss

The first mistake is not mixing up your workouts with calorie-controlled diets that contain healthy foods. Fat is basically stored energy and the calories in our food are units of energy. When you consume more calories than you burn in a day, those calories will be stored as fat.

You can use apps like My Fitness Pal to monitor your calories and make sure your portion sizes are accurate. Every little bit counts so make sure to track everything. As time passes you will gain experience with tracking and will be able to count calories in your head.

Under-Training

The next big mistake we make when trying to lose weight is under training. I am guilty myself of resting for longer periods, not lifting more than I should and not giving it my all. Jillian says all these things slow down the weight loss process and stop you from having the best calorie burn.

I understand it can be less motivating when you are working out alone so I sometimes bring a friend with me to help give me that extra push. Working out as a group is fun and motivating as well. Going that extra mile or adding that extra rep can really make a difference in the long run.

Doing Same Workout

Last but not least, doing the same workout is another mistake that can hinder your weight loss. After doing the same routine for months I was starting to get bored and I reached a plateau. I got discouraged because I was not seeing any results so I had to switch things up. Now I switch up my exercise routine every two weeks and I do different exercises. Jillian says to switch it up so it will keep your muscles guessing and help you burn more calories.

We all come to a point in time when our weight loss efforts began to slow down and we lose momentum. If we could just implement these few steps into our diet and exercise routine, we will continue to progress and reach our weight loss goals.

Source: Sugar, J. “Jillian Michaels Says These Are the 3 Major Mistakes Preventing You From Losing Weight” www.popsugar.com May 14, 2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Breakfast May Not Help Weight Loss

For years I thought that breakfast was a key to weight loss and maintaining a healthy lifestyle. However, a new study says that is not the case.

Breakfast Weight Loss
Eating breakfast may not help you lose weight. Photo by Bob Evans

The study found that eating breakfast does not help you eat less during the day and if you do end up eating breakfast, you actually will eat more calories.

“We should not change diets to include breakfast eating in order to lose weight. Do what works best for you,” said review senior author Flavia Cicuttini. She is head of the musculoskeletal unit at Monash University in Melbourne, Australia.

It was noted that everyone has a unique metabolism so our bodies respond differently when it comes to eating different foods. It is best to experiment and find out what works for your body. I am usually not hungry in the morning when I get up but I get an appetite hours later. Even if I do eat something in the morning, it does not help me lose weight because I still eat a lot during the day.

Will Breakfast Make You Eat More?

For the study, researchers looked at 13 random trials that happened over the past 30 years. Most of the studies were from the United States and the United Kingdom. The participants who ate breakfast consumed at least 260 more calories a day and the ones who skipped breakfast were about one pound lighter.

Is Breakfast Beneficial for Weight Loss

Even though the authors mentioned that there were some inconsistencies and varying quality in the studies included in the review, they said it seems that eating breakfast is not a beneficial strategy for weight loss.

To say the least, I believe that if you like to eat breakfast in the morning, that is cool. There is no evidence that skipping breakfast will help you lose weight faster and prevent weight gain. Find out what diet works best for you and if you just have to eat breakfast, you can do so and still lose weight.

SOURCES: Flavia Cicuttini, Ph.D., head, musculoskeletal unit, department of epidemiology and preventive medicine, School of Public Health and Preventive Medicine, Monash University, Melbourne, Australia; Tim Spector, Ph.D., professor,  genetic epidemiology, King’s College London; Dana White, M.D., R.D., clinical associate professor,  athletic training and sports medicine, Quinnipiac University, Hamden, Conn.; Jan. 30, 2019,BMJ, online

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor