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There have been times over the years that a client will hit a plateau
when training, and it's time to break her out of that rut. Nothing is more
frustrating than training hard, and not seeing results, or being stuck. I will
take a look at a typical day, and her eating patterns, and I can quickly spot
the problem. She's not eating enough! Once I had a client show me her typical
day of eating, and she was only taking in 800 calories (and 200 of them were
from wine). No bueno.
The results of severely restricting
calories actually prevents our bodies from burning unwanted fat stores
effectively - and unfortunately, this means that weight loss slows down. The
body goes into starvation mode. Our bodies become super efficient at making the
most of the calories it does get from food and drink. The main way it does this
is to protect its fat stores and instead use lean tissue or muscle to provide
it with some of the calories it needs to keep functioning. This directly leads
to a loss of muscle, which in turn lowers metabolic rate so that the body needs
fewer calories to keep ticking and weight loss slows down. We want to boost
that metabolism throughout the day, so it's a furnace that gets rid of unwanted
jiggle!
How do you keep your metabolism
ticking and your body out of starvation mode? Eat More!
Just make sure it's quality snacks
between meals, so you're not over-eating. It's a tricky thing to say exactly
how many calories someone needs, but if you're losing more than 2 pounds a week,
you might be restricting calories too often. The American College of Sports
Medicine (ACSM) recommends never to go under 1200 calories if you're a woman,
so be sure and track your food intake, to make sure you're at that number.
Snacking throughout the day will
help you reach your caloric requirements for weight loss. Quality lean protein
sources and complex carbs (yes, I did say carbs) in combination with unlimited
veggies will leave you feeling light and ramp up your metabolism throughout the
day. If you go to our blog post list you will find other articles that outline
our trainers favorite healthy snacks, and a few other articles related to clean
eating and weight loss.
There are approximately 3500
calories in a pound of stored body fat. So, if you create a 3500-calorie
deficit through diet and exercise over 7 days, you will lose one pound of body
weight per week. Create a deficit of 500 calories a day, and you've got it!
This is the healthy way to do it. I've heard from many clients that do severely
calorie - restrictive 'weight loss diet plans' and they come to me after they
have done the program, lost a bunch of weight, and six months later they've
gained it all back (and many times more!). The only true way to healthy weight
loss that lasts, is a change of eating habits and exercise. I know, that's not
fast or easy - but nothing worth having is! Once you start on your personal
weight loss journey, you will be amazed at your new energy levels, and how
things seem easier in everyday life. You might even start to love your new
lifestlye! Many of our Texas Fit Chicks that were sedentary before boot camp
with us, now look forward to working out and love their new way of life.
One last tip - never, ever leave the
house for an afternoon of errands without something in your purse so you can
stay strong when the 3pm cravings come around. Perfect and portable options
would be
Almonds
(Raw/Unsalted) around 20 is 1 serving
Quality Protein Bar
(there is a lot of junk out there that's basically a candy bar in disguise with
the amounts of sugar they have) Here's a great one that's really tasty and VERY
healthy http://www.questproteinbar.com/
Apple
Edamame
Banana
Pear
This will set you up for success no
matter where you go! I also leave a Quest Bar in my glove box...just in case I've
forgotten to throw one in my purse.
Hope this information helps you ~ we'd love to have you join
us at Texas
Fit Chicks Boot Camp for a non-military women only boot camp that
will bring a trainer into your life and guide you on your journey!!! Click here for a list of our times and locations around the N. Dallas area
We also train REAL Housewives in the Austin Area! Located in Cedar Park, Tx - MWF 5am-6am with Alyssa! Reach her here - trainwithalyssa@gmail.com for more information
If you are a current client of ours ~ we'd love for you to comment below and leave 3 words that describe boot camp with Texas Fit Chicks (yes, limited to just 3 :)
Have a GREAT day chicks!
Melody Chandler
Owner/CPT
Texas Fit Chicks boot camp
texasfitchicks@gmail.com
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