Tag Archives: diet

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, maintaining a healthy diet can be very challenging if you do not have patience and discipline.

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.

Be Patient

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

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

Leeman Taylor

Weight Loss Plateau Solutions

When trying to lose weight hitting plateaus can be quite upsetting and depressing. You have done all you can to reach your weight loss goals but end up coming to a dead end. You are not alone and today I will discuss a few ways to avoid and get over a weight loss plateau if it ever happens to you.

I believe the first step we should consider is patience. I understand that we want instant results and try our best to work hard at reaching our goals fast. The truth is that success does not happen overnight. We have to stay consistent with daily habits of diet and exercise until we gain momentum. After a few weeks of smart, consistent habits, we will begin to notice results. Take your time and keep working at it.

The next step is to make minor changes to your weight loss routine. When I first started out I was doing great for a few months then all of the a sudden I stopped seeing any real results. I became discouraged and wondered what was I doing wrong. The problem was that I was doing the same routine each week and not changing up anything. I believe my body got used to it and my workouts didn’t provide shock any more. When I made minor changes to my diet and exercise plan I began to see minor results again so the small adjustments really made a difference.

The final step to avoiding a weight loss plateau is social support and accountability. I agree it can be very boring when working out alone so I try to take a friend with me to make it fun and we can hold each other accountable. We push each other to go that extra mile and it really improves our overall results. My results increase drastically when I have someone to motivate me and keep me on track.

If you are eager to achieve your weight loss goal and you run into a plateau, do not get discouraged. This happens to all of us but with a few minor steps you can get back on track. If you find yourself at a dead end remember to be patient, make minor adjustments and bring a partner. This will help you increase your weight loss success and improve your overall chances of losing weight.

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.

Mix it Up

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

Lose Weight and Build Muscle

Weight loss can be very discouraging especially when you are stuck with the thought of going to the gym all day or completely changing your eating habits. In reality, fat loss is not so difficult when you change your mindset and take baby steps. Today I will discuss some of the methods I use to lose weight and build muscle at the same time.

Lose Weight Build Muscle
Lose weight and build muscle at the same time. Photo by Shaping You Now

The first thing I had to do was change the way I think. I had to believe that I could really lose weight and build muscle mass at the same time. I wanted to lose my gut and I needed to build my physique as well so I made up my mind that is possible and I just had to stay consistent with my workouts.

The next thing I did was go to the gym for thirty minutes each day after work. I did weight lifting for 30 minutes and I hit the treadmill for 15 minutes. I never stayed in the gym no longer than 45 minutes.

My goal was to workout for at least three times per week and eat more salads and fruits. I did cheat and eat deserts from time to time but I made sure that I stayed consistent with my weight loss routine.

I had a coworker that was interested in losing weight and building muscle as well so we went to the gym together and held each other accountable. It is always better to have a partner for motivation and to help improve each other’s potential.

After a couple months of going to the gym each week we started to see noticeable results and our confidence started to build. It did not happen overnight and it really took a lot of dedication to get real results. We really had to work hard and push each other to stay focused.

I tried to build muscle and lose my gut in the past but I was not successful because I could not believe I could do it and I did not stay consistent. Once I changed my mindset and came up with a plan, it was more easy to stay focused so I could achieve my goal. All I wanted to do as lose a little weight and build some muscle mass.

Although it took me several months to reach my goal, I was happy because everything was all natural and I did not have to take any special supplements except protein shakes after my workouts. Now I don’t take anything at all and my results are still the same.

If I can do it, you can too if you just take massive imperfect action and try your best. Weight loss and muscle building takes a lot of hard work and a strong mindset but anyone can do it if they have faith and really believe in themselves.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Lose Weight With This 15-Minute Trick

Keeping track of fat loss on a weight-loss program may seem time consuming or stressful, let’s all be honest. However, the people who take a few minutes for write down what they eat are the ones actually losing weight.

Weight Loss Tracking
Lose weight by logging what you eat. Photo by ndtv

A new study published in the journal Obesity had almost 150 individuals track what they consumed for six months as part of a fat-loss program. By the end, those who lost the most weight spent just under 15 minutes a day on average recording their intake. Their motto: “Write it when you bite it.”

When you think about it, 15 minutes is not that long. It’s only half of your favorite TV show or the time you quickly scroll through your favorite social media app on a daily basis.

During the study, carried out by researchers at the University of Vermont and the University South Carolina, it was discovered that people who lost ten percent of their body weight spent about 23 minutes logging their intake each day during the first thirty days of the fat-loss program. By the sixth month, the time was reduced by about 15 minutes.

Logging their intake meant “recording the calories and fat for all foods and beverages they consumed, as well as the portion sizes and the preparation methods,” according to the study.

Taking more time recording did not equal more weight loss. However, how often a person logged into the tracking program actually did.

“Those who self-monitored three or more times per day, and were consistent day after day, were the most successful,” Jean Harvey, chair of the Nutrition and Food Sciences Department at the University of Vermont and the lead author of the study, said in a press release. “It seems to be the act of self-monitoring itself that makes the difference—not the time spent or the details included.”

I understand how difficult weight loss can be and the fact that tracking results may seem time consuming. This study just sheds light on how easy and important it is to have a diet tracking app to make sure your weight loss is successful. If taking 15 minutes to log what you eat will help you lose extra pounds, I think it is worth a try.

Source: Lauriello. S. “Scientists Swear By This Weight-Loss Trick That Only Takes 15 Minutes a Day” www.health.com 25 February 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.

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.

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