“I exercise almost every day and still can’t seem to lose weight!” We hear this comment in our office almost every day. But recent research has shown that exercise alone is only one component to weight loss. Nutrition plays an equal, if not greater, role in assisting clients to lose weight. The number of calories, as well as the quality of the food we eat plays a major role in how we lose weight. When designing a nutritional program to compliment a personal training program, the most important step is giving the client a lifestyle change that is manageable and easy. Too drastic a dietary change will never be adhered to and will most likely be unsuccessful resulting in the dreaded “yo-yo” effect to dieting.
Surprisingly, if you start with some simple rules, you can help get your nutrition on track. If you remember these 3 things, you’ll be well on your way to a new you:
1) Eat breakfast every morning when they wake up.
2) Eat small, frequent meals.
3) Eat a protein with every meal.
To keep it simple we say “I’m just BOPp’in along”
– Eat Breakfast, Eat Often, Eat Protein
Eat Breakfast -- Try to eat when you get up. Try mixing half fresh and half frozen fruit with gelatin protein, a couple of table spoons of cocoa powder (which is actually a superfood), and a banana in a blender with water to make a smoothie. This is an excellent way to start the day – delicious, energizing, and fast! You may also add 2 tablespoons of almond butter and/or a cup of milk to increase the protein content. Just make sure to adjust how much gelatin protein you put in if you do this. Other alternatives are a Lara Bar (not as healthy, but if you’re in a rush, it’s ok), or an egg omelette with plenty of veggies (be light on the cheese) and a protein of your choice (turkey, lean cuts of pork, etc..).
Eat more frequently/often -- This helps to maintain a balance in the body with limited insulin highs and lows. This will keep your metabolism up which is important for burning calories. Eating a small meal every 2-3 hours works well.
Eat a protein -- Fish, chicken, turkey, lean cuts of pork and even lean red meat are all excellent sources of protein. You only need about 4-6 oz/20-30g, which is a smaller portion than you might think. You may also augment your protein with snacks throughout the day by incorporating raw nuts like almonds, cashews, walnuts, pumpkin seeds (pepitas), sunflower seeds, or hemp seeds with a fruit of your choice.
Final piece of advice, if you’re trying to lose weight, avoid eating all fried food, pasta, rice, potatoes (regular or “sweet”) and bread. Actually, any refined sugar, unless it’s within an hour after a workout. This is the only time you can “cheat” with these types of carbohydrates if you are serious about losing weight. Stick with veggies as your main source of carbohydrate intake.
Losing weight isn’t easy, but with a few simple rules to follow (“I’m just BOPp’in along!”) and a regular exercise program, you can see fast, consistent, and lasting results.
If you have any questions about diet or exercise, or would like a free consultation to get started on a regular exercise program, please contact Joint Ventures’ Personal Trainer Chris Larson at chris@jointventurespt.com .