If you’ve been reading this column for any length of time, you understand that eating is about 80 percent of achieving any fitness goal. This is especially true in regard to weight loss.
The formula for weight loss is pretty simple: burn a little more than you eat every day. See, I could have just charged you a consulting fee for that one statement.
But beyond that basic statement of fact, there are a few habits that many of my new clients have had to break to get consistent results week in and week out. These habits can quietly sabotage your weight loss efforts, and make you feel like you aren’t getting anywhere, which can cause you to just stop trying altogether. Kick these habits to the curb, and I guarantee you will get more consistent weight loss results.
Does your meal time move like morning chow at Army basic training? Rushing through your meal can cause you too eat more because you may not be giving your brain a chance to release the hormones that signals “full.” By the time it starts to kick in, you are already on your second plate. Slow down, and let your brain cash the check your stomach is writing.
Eating while watching TV, eating while surfing the ’Net, eating while chatting with a friend on their comfy couch. Pretty much just eating for something to do can cause you to eat more calories than you think. I’ve seen people in my household (who shall remain nameless) clean out an entire bag of pretzels in one episode of “American Idol.” Snack on low-calorie foods such as raw veggies or sugar-free pudding mixed with protein powder.
This one is more for the ladies. Ben and Jerry’s must love breakups. Because it seems like whenever a woman I know has a breakup, there is usually a trail of tears and Chunky Monkey. It’s amazing the amount of ice cream that can be consumed when at an emotional low. But men, sorry, you do this, too, except usually with greasy foods. Cut it out
It takes an excess of about 3,500 calories a week to gain a pound of fat, and a deficit of the same amount to lose a pound of fat.
By eliminating these three habits, you can probably tip the balance in favor of fat loss, providing everything else is on point. It’s small changes like these that can have a profound effect on your weight loss goals.
Chad Smith is a Hagerstown personal trainer and co-owner of Home Team Fitness LLC. Go to www.getsmithfit.com for more information.