Things to Know about Weight Loss

Losing weight and being healthy does not have to be as complicated as we often make it out to be.  By understanding and following a few simple principles you can feel healthier and stronger in just a few weeks. WebMd

#1 ~ Create a calorie deficient

Understand: You have to burn more calories than you consume to lose weight.  To lose a pound you must burn 3500 excess calories.  So if you reduce you calorie intake by 300 calories a day and burn off 200 calories through exercise you are on track to losing about one pound a week.

Do: Use Lose It! I cannot say enough awesome things about this app!  It is so simple to use and you will see results fast. Do not hesitate a second longer to download the app or sign up online. I promise you will not regret it.  

#2 ~ Losing weight and building muscle takes time and dedication (Remember Rome was not build in a day)  

Understand: By choosing to lose weight the healthy way you can expect to lose 1 – 2 lbs a week.  Some of you maybe thinking “but what about that diet I saw on T.V., lose 30 lbs in 30 days.” Do not fall into the traps of fad diets, there are no short cuts to being healthy.  If you want to be healthy for life you have to be committed for life.  It is time to adjust your habits and make health and fitness your top priority.

#3 ~ Weighing in and Measuring 

Understand: Keeping track of your progress is important.  This allows you to see how far you have come and to determine how much farther you need to go.   As you keep track of your improvements it is important to understand that muscle is more dense than fat.  So as you begin to build lean muscle and lose inches it may not be reflected on the scale (even though your clothes are saying otherwise).

Weight In and Measuring

Do: Instead of solely relying on the scale to define your improvements also monitor your progress in other ways.  I would suggest tracking your improvements by: your measurements and body fat %.

*Measurements:  Watching those inches melt away by regularly measuring yourself is a great way to track progress.  All you need is some measuring tape ( and make sure to measure in the same place each time). 

*Body Fat %: The truest way to see how your body is changing is by monitoring your body fat %.  There are a few ways to determine your amount of body fat. The most convenient way is to use a hand held monitor.  You can find these at almost any fitness center or you can buy on here, $29.99.

The second way to determine your body fat % is by a skin-fold test.  All personal trainers should be able to perform this test.  Next time you are in the gym just ask.

The third and most accurate (yet least accessible) way to test your body fat % is to do a hydrostatic weighing.  A hydrostatic weighing is when your muscle mass is weighed underwater.  If you are interested in this, contact your local university and see if they provide underwater weighing for the community.

Weigh ins and measurements should only take place and be recorded once a week (any more and you might become obsessed).  Also, try to be consistent and weigh in at the same time and day each week.

Now all you need is to pick a workout program and get moving.  Check out this link for some great printable workouts. 

Good Luck and as always Happy Sweating!!


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