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There's never a "perfect time" to start your weight loss journey. Don't wait for the new year when gym rates are discounted - when you, and everyone else, feel guilty about the volume of food devoured over the Christmas holidays. Maybe your decision is seasonal - like wanting to get 'beach body' ready for summer (you'll catch the next one, of course).
It's all too easy to want to believe the quick fixes that are pushed into our faces everywhere we look. Some of the transformations and testimonials seem very realistic and believable, so you think, "Maybe this time, this slimming product/new diet will work for me to reach my goal weight."
A few fad diet methods make sense on paper, so why wouldn't they work? Take cardio, for example. If weight loss is calories-in is less than calories-out (by running or leaving a kiddie pool-sized sweat puddle in the cycling room), it makes sense that cardio can assist in dropping a few pounds. Right?
Here's a breakdown of why the not-so "cheap and cheerful" quick fixes don't work, and at the end, we'll share with you the straightforward, tried-and-tested method for a happy and successful weight loss journey:
The promises sold when it comes to detoxes are there's nasty gunk and toxins in your gut that causes inflammation/blockages which need releasing, or energy is wasted on digestion of solid foods instead of burning excess fat away.
When it comes to detoxes, you can lose weight if you're not eating solid foods and/or taking laxatives. The weight you'll have lost is either water weight, glycogen stored in your muscles, or your body is using your muscle mass as an alternative source of energy since it's not receiving any in the form of protein, fibre, carbohydrates or fat.¹
Hours of Cardio
Obi Obadike, M.S., is a celebrity trainer and fitness author and holds a Master of Science degree from the University of Phoenix, Arizona, and he shares with us in his article that too much cardio will burn up your muscle mass and slow down your metabolism. When your metabolism slows down, it becomes harder to lose fat.² This defeats the whole purpose of doing hours of cardio!
Cardio has numerous health benefits so this is not an excuse to drop cardio all together! Just do it in moderation. It's recommended to do no more than 60 minutes of cardio a day unless you're training for a marathon and with a skilled instructor.
Juice cleanses sometimes disguise in the form of those naughty detox diets we mentioned earlier. Did you know that you already have all the detoxing ingredients and equipment you'll ever need in your body right now?
"Our body has built-in ways to remove toxins. For example, our body produces carbon dioxide when it converts food to energy. Carbon dioxide is a waste product or toxin, and we get rid of it by breathing it out. Other organs that help remove toxins include the liver, skin, kidneys, intestines, lymph nodes, and blood vessels. In addition to breathing out, we remove toxic products through urine, faeces, and sweating." - As stated by the School of Medicine and Public Health, The University of Wisconsin Madison. 3^
1200 calorie diet
Did you know your brain alone uses about a third of the calories you eat in a day? The rest of the calories are assigned to maintain your bodily functions.
You only need to be in a slight calorie deficit to lose weight, and 1200 calories per day are roughly 800 calories below what is generally suggested for women. This is not a sustainable amount of calories to consume and may cause more damage to your body with a lack of nutrients and fuel to run the body at its optimal performance level.
The ANSWER?: Modify your diet to include whole foods, protein & fiber, and to be in a moderate and sustainable calorie deficit.
It's not a glamourous answer or a "quick fix", and it might not be the answer you want to hear. However, it is the no B.S. way for you to start and happily continue your weight loss journey. Yo-yo dieting can break your enthusiasm and hope for you to achieve your weight loss goals. Sustainability is your secret weapon to long-term results.
Consuming whole foods, protein, and fiber will keep you feeling fuller for longer (goodbye cheeky snacking!) while adequately providing your body with a range of nutrients and energy even when you're in a calorie deficit.
Grab your copy of Elaine's ebook that lists 100 high protein and 100 high fibre foods to make your shopping trip to the grocery store to buy the "right foods" easier. You can plan your snacks and meals around the food items from this ebook!
Are you not sure how many calories you need per day?
Are you looking for a sustainable diet and workout routine tailor-made to your needs?
Book your free consultation call with Elaine today.
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Written by: Andrea Thelen of AuthenticAndrea44
16th September 2022
¹ Team, D. H. (2022, August 3). Do detoxes and cleanses actually work? Cleveland Clinic. https://health.clevelandclinic.org/are-you-planning-a-cleanse-or-detox-read-this-first/
² ObiObadikeFitness. (2018, December 11). Ask the ripped dude: How much cardio is too much? Bodybuilding.com. https://www.bodybuilding.com/content/ask-the-ripped-dude-how-much-cardio-is-too-much.html