So, you've been going to the gym every day. And you're not just sitting on a recumbent bike, reading a magazine and not sweating. You're working hard.
But you feel discouraged because you're not losing weight.
Why? Most likely, it's because of your diet. You need to eat fewer calories than you burn if you want to lose weight.
Here are some key strategies to help you achieve your goal.
- Do not reward yourself with food. A typical celebratory meal can be upward of 1,000 calories. Most people need to work out vigorously for more than an hour and a half to burn that many calories. You also have to figure in what else you eat that day. Even though you exercise, it’s still important to be mindful of what you eat.
- Treat yourself in other ways. Pat yourself on the back for treating your body right, and treat yourself to something unrelated to food, like a new workout album, new shirt or pedicure.
- One plate, one dessert, one drink. If you stick to this strategy you are doing pretty well!
- Do something healthy everyday. Eat vegetables at lunch, walk laps around the office building, take the stairs instead of the elevator. There are countless ways to make small but significant healthy changes! You can still get a good workout outside of the gym. When traveling, pack your running shoes and a jump rope, resistance band or your favorite workout DVD and plan to get workouts in the morning before the day gets too hectic.
- Think healthy. Thinking about making healthy choices can keep you from making mindless decisions that torpedo your efforts. If you plan ahead, you're less likely to make a bad decision out of desperation.
- Don’t fall for the myth, “If I workout, I can eat whatever I want.” This is completely FALSE! It is easier to consume calories than it is to burn them off. If we take in more calories than we burn, we gain weight. Think about this: One Grande Peppermint Mocha = 90 minutes on the treadmill (for a 175-pound person, walking briskly).
Want more Nutrition Month tips? Check out 6 Tips for Eating Less.