Really easy ways for normal people to shed pounds
The question on the table is a common one. How can normal folks, with normal lifestyles shed pounds? The answer is probably easier said than done. Jake Maulin, operator of CycleBar Naples, will try to help make it as easy as it sounds. The following is an article written by Jake.
It’s all about prioritizing diet and exercise. Throughout the years I have helped many people make healthy lifestyle changes by creating ways to make better choices. It’s easy to say that if you want to lose weight, “make diet and exercise a priority,” but the real question is how.
Let’s start with the diet.
There are 168 hours in a week. Most people that go to the gym daily, get about 6 hours of exercise per week. Let’s say you average 6 hours a sleep per night that leaves 120 hours in the week left to eat, drink, and count calories. What you eat, when you eat, and how much is what fuels your lifestyle change. If you want to shed pounds you must alter your diet. This is much more than counting calories, cutting carbs, and starving day after day. In fact, diets that I just described don’t work in the big picture. Here’s what you do. Log your food for a couple days, I don’t mean count calories, that’s later. This logging is so you can see what you’re eating daily. Don’t be shy, or misleading by restricting what you eat on these logging days, because it will only hurt you in the end game. We need to see what’s happening before we can correct the diet. Once we know what your eating we can start to “tip the scale.”
Tipping The Scale
We tip the scale by making more healthy food choices than unhealthy. In this case, we are trying to shed weight, so by replacing refined grains with whole grains and eliminating short chained carbohydrates (i.e. candy, pastries, cakes) with longer chain carbs (i.e. fruits, veggies, whole grains). Making these changes in your food log is like plugging new numbers in a mathematic formula, and getting a new solution. The timing of what you eat is also important. I like good fiber in the morning, followed by fruit, dairy, and whole grains mid-morning. Lunch calls for a healthy mix of protein, fat/oils, carbohydrates, and should be the biggest meal of the day. Mid-afternoon is a great time for a fibrous snack of apples and oranges, and dinner should be comprised of lean protein and carbohydrates, (i.e. fish and brussel sprouts)
Make these changes and you will see dramatic results in your body. The way you feel, and the way you look. This is also a sustainable method of weight loss and healthy options for your life.
Now let’s get to exercise.
I hear all the time that you lose weight by burning more calories than you consume, but this is a loaded statement because most people have no idea how many calories they burn on a daily basis. We have come a long way with modern technology, but that is only a rough estimate of what is really going on in our body. That said, we all know we expend calories by living, that is without exercise. We could say that someone could lose weight by monitoring calories only, without exercise. Then why exercise? Because exercise boosts your metabolism. It’s not just the calories burned during the exercise, it’s the metabolic boost you get throughout the day. I recommend at least 30 minutes of exercise per day, every day.
There are hundreds of workouts and ideas about great metabolic blast methods, but for the purpose of this article and the “normal folks looking to shed pounds” I think the lifestyle you lead is really is where the solutions lay. Good luck. And look for CycleBar Naples opening in Mercato later this fall.