Fall Down 7 Times…

losers
First alarm goes off at 3 am.  Snooze activated.

Second alarm goes off at 3:15.  That’s when I get up.

Feed the dogs.  Heat up coffee and my usual preworkout meal – sweet potatoes with a half scoop of vanilla whey.

Grateful when I don’t have to scrape the windshield.

By 4 am, I’m at the gym warming up.  And then I get to lift.

I get to work about 6:15.  Quiet morning time to organize the day.  Once school starts, I’ve got 34 teenagers walking through the door every 75 minutes.  Keeping them actively engaged (and hopefully learning) for a 70 minute class period takes a bit of quiet morning organization.  By 2:35 pm, I’m completely depleted of energy.

I start my weekdays this way out of habit now.  Some mornings I don’t want to get out of bed, but not often.  I’ve been doing this a long time.  Two thousand, four hundred, and sixteen days since I started.  Most of those days, I didn’t quit.  When I’m mentally beat up, I throw my hands up in a dramatic “this is BS” fashion and quit for the rest of the day.  I don’t sabotage my eating, because I might want to start again.   Those few hours of a mental separation from this lifestyle that can be overwhelming help me relax and regroup.  I’m good to go again by 3 am the next morning.

I know I’ve accomplished a lot.  I proud of that and what I’ve been able to do, especially when I didn’t know I could do these things.  Many fears have been faced.  I still appreciate that some things I do in the gym everyday were things that used to intimidated me.

On Day 1, I didn’t know I was going to be a bodybuilder.  That didn’t begin to be a plan until sometime around Day 365.  Since then, I’ve competed a few times.  Placed last every time.  I’m not used to that.  I’ve always accomplished goals I set because I believe hard work pays off and time is relative.  But I will be 54 years old in a couple of weeks, so time isn’t as relative as it used to be.  To keep going, I remind myself that I haven’t worked hard enough for long enough to accomplish what I want to accomplish – yet.  I’m certain it’s going to be a great story about “paying dues” at some point.

 

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Guest Blogger, Colin DeWaay: How to Set Your Macros

Colin BannerIn my first blog for Tammy I discussed why the majority of people who lose weight struggle to keep it off long-term and gave some tips on how to keep the weight coming off by avoiding plateaus. In the second blog we talked about flexible dieting and the importance of avoiding super restrictive diets. If you missed those articles I do recommend going back and reading them first, in order, as what as of the things I’m going to tell you today won’t make sense without doing so.

So now that you know about flexible dieting and the importance of hitting your macronutrients (regardless of what actual foods get you there) the next part is figuring out what YOUR macros should be, because it’s completely difference for everyone. Even two people with almost the exact same stats (height, weight, age, activity level, etc.) could and probably do have different metabolic  rates. In fact how many times you’ve dieted over the course of your life can negatively impact your metabolism. So things like how many times you’ve crash dieted, how recently you’ve been on a low calorie diet, etc. can severely impact your metabolic rate.

This is why it’s so important for you to track your intake and adjust. Just because some calculator out there tells you how many calories you should be eating based on your stats, doesn’t mean those numbers will be right for you. But what it does do is give you a fair starting point. It will at least hopefully get you in the ballpark, but it’s up to you to track and see if it actually works for you or not. This is what any good coach for you will do. Calculate with their best estimate of what will work for you based on the info you give them. Then track and adjust based on how things are going. Take away calories if you aren’t losing weight, and yes, even add in calories if you are losing too fast.

So how do you find out how much you should be eating? It starts by finding a TDEE (Totally Daily Energy Expenditure) calculator online. This will tell you roughly how many calories your body burns in a day, so you have an idea of how many you should be eating. Once you calculate your TDEE I recommend eating about 300 calories less than that number at first. Then you track and see how it works. But it’s important to not get tied up in how things go in just a week. You must give it time to see and you also need to track more than just weight. You also have to remember that as you lose weight and time goes on your metabolic rate WILL slow down (there is no avoiding this) so you have to pay attention and make adjustments. No set of numbers will work forever. Just keep in mind scale weight is just one tool and one measurement. Take progress pics, measurements, judge by how your clothes are fitting, how you feel, etc. and BE PATIENT.

The best calculator I know of is at IIFYM.com. You can use their IIFYM calculator to not only get your TDEE, but they will also help you come up with your macros as well. You can find that calculator here. I think it’s important to point out protein is the most important macronutrient to hit consistently. It’s the main driver for not only building muscle but maintaining it in a deficit not to mention it’s very thermogenic so your body expends more energy. Typically I recommend people to eat 1 gram of protein per pound of body weight , but if you have a lot of weight to lose that’s probably not very realistic. In that instance I recommend about 1 gram per pound of roughly what your goal weight is. That said, if you aren’t used to eating a lot of protein you may find that difficult to reach at first. If that’s the case start lower and slowly add protein each week until you can get where you want to be.

Another form of flexible dieting that seems to work well for others is one I learned from my old coach Chad Dolan with Denovo Nutrition and that is instead of tracking all three macronutrients (protein, carbohydrates and fats) you only track protein and fiber (I recommend always tracking fiber anyway) and you don’t worry where the rest of your calories come from regardless if it’s carbs, fat, or even more protein. This actually allows for an even more flexible approach to dieting and the difference is likely negligible. At least for those just looking to get in shape and aren’t trying to compete at an elite level of a sport. Which style you like is up to you, and you may want to try both for a while and see which one you’d like better.

I think it’s also important to point out flexible dieting DOES NOT mean stressing out about nailing your macros perfectly each and every day. It doesn’t mean being paralyzed by the fear of every going over your numbers. Nor does it mean you should always try to be under them. The point is to get CLOSE and be FLEXIBLE. At the end of the day it’s total calories and adherence to a plan that’s more important than anything. But at least with flexible dieting you can choose to eat some of the foods you love in moderation and keep yourself from feeling so restricted. Will you nail everything right away? Of course not. You will make mistakes. You will have frustrations. But like with anything else, the more you do it the better you get at it and the more comfortable you will get with it.

So now you know how to come up with your macros and you know that while certain numbers will work for a while they will not and cannot stay the same. Your metabolic rate changes and your numbers will have to change with it. But what about exercise you ask? I’ve been going on and on about nutrition for 3 weeks now. No worries, I will delve into that next time! Trust me, there are just as many myths regarding exercise for weight loss as there are with regards to nutrition.

In the meantime if you are ARE looking for a coach to help put everything together and take the guess work out of everything I am accepting new clients. Just head here and sign up and we can get started. Otherwise if you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time…  Warning – I tell you what you need to hear, not what you want to hear. So if you are super sensitive you may want to pass. But if you’re serious about changing your life, you’ll love it.

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A New Day Dawning

My husband is documenting his transformation on his blog. How cool is that? I’m excited for him and us.

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I hate new year’s resolutions! There, I said it.

In the past, I’ve avoided making resolutions like the plague.  I’ve also been have been quick to criticize people who vow to lose weight, quit smoking, be kind to small animals and children, or any other addle-brained schemes that last a couple weeks and then fizzle out faster than the bubbles in a cheap bottle of champagne.

That said, this year feels like the year to toss my proverbial gym shorts into the ring,  join the masses and transform myself into a burly, brawny manly man.

Truth be told, I’ve already begin the adventure. I started on Dec. 31 to get a 1-day head start on a monumental, life-changing, awe-inspiring new & improved me. Excited when I think where I will be in my fitness quest when we ring in 2017!

For the past 9 days, I’ve been routinely going to…

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Flexible Dieting – Guest Blogger Colin DeWaay

One of the most common questions I get is  “Tammy, what diet plan do you use?”  When I first started my health transformation, I was a strict clean-eater.  I needed to do that to learn about nutrition and how my healthy body was going to work.  Along the way, I also learned that I started to wear deprivation like a cloak on a martyr…not a good look on anyone.  (That sounds like a future blog post.)  Things needed to change.  Now, I’m all about  finding a balance that works in my life.  I have goals in the gym, physique goals for the stage, but this is also how I want to live.  Borrowing a phrase from a comment made on this blog a few years ago…”food is fuel and sometimes you need diesel”.  I’m now a flexible eater.  My friend Colin explains…

In my first guest blog for Tammy I talked about how we don’t really have a weight loss problem in this world like most people think but it’s more of a “keep the weight off” problem. We talked about why most diets fail long-term and we talked about the importance of keeping calories as high as possible while losing weight. If you missed it I recommend checking that out before reading this as it will help make this article and the rest of the series to come make a lot more sense.

Okay so now you know to keep calories high. You know that weight loss shouldn’t be taken too fast. But even with that knowledge most will still be set up to fail. Why? Because most of the fitness world is preaching restriction to lose weight. No gluten, no dairy, no sugar, no alcohol, no processed foods, no soda, no diet soda, no anything with artificial ingredients, nothing with GMO and the list goes on and on. Basically if you aren’t eating nothing but free range chicken breast (no skin of course) with fresh broccoli and 5 times filtered water from the Appalachian Mountains you are doing it wrong and you’re going to die.

Like I said last time, if your diet is going to work it must be sustainable. Are you really going to be able to sustain a diet that banishes all the foods you love? Nobody has infinite willpower. Maybe you can go a week or two or even a couple of months without pizza, cookies, wine, whatever it is your favorite foods are. But eventually you’ll snap, and since you don’t practice moderation you binge. Then you’ll feel guilty, feel like a failure, give up and go back to the way things were. (Tell me that doesn’t sound familiar…)

This is where flexible dieting comes in. It’s what I use and what I teach and utilize with my clients. This is a form of dieting that doesn’t make any foods off limits, and I even encourage people to have a little fun and enjoy what they love. The key is it must fit within your designated numbers. How much you can have completely depends upon you and your body. Someone with a higher metabolism can enjoy a little more and get away with it, while someone with a slower metabolism who is on very low calories will have to be much more conscious. But I believe it’s important to allow yourself your favorite foods to improve adherence in the long-term.

Now the biggest criticism I usually get when I talk about flexible dieting is that “You can’t tell me eating a Twinkie is the same as eating a bunch of vegetables.” Because I do preach that as long as you hit your macronutrient requirements results will be the same. But the thing is I’m not saying a Twinkie is the same as vegetables. What I’m saying is if eating that Twinkie and fitting it into your numbers keeps you from feeling restricted and binging and helps you stay on track, then it is just as good. I’d argue it’s BETTER in that instance, actually.

When it comes down to it, hitting your numbers is the most important factor when it comes to losing weight, regardless of where it comes from. That doesn’t mean you shouldn’t eat plenty of nutrient rich foods, because they are certainly important. But it does mean you can have your cake and eat it too (I guess that’s what that means???) There are multiple studies that show whether your carbs are complex or simple, body composition and even most health markers are the same if your macronutrient intake is the same. (1, 2) People really like to demonize sugar but as we are starting to discover, it’s not necessarily the sugar that seems to be the problem in sugary snacks but actually the lack of fiber in them (more on that later.)

Now if you are new to all this you might be thinking “that’s great, but what the heck is a macronutrient?” Well I’m glad you asked. Everything we eat has some sort of macronutrient breakdown. The three macronutrients are protein, carbohydrate and fat. 1 gram of protein has 4 calories, 1 gram of carbs has 4 calories and 1 gram of fat has 9 calories. This is how the calorie count to everything you eat is made up.

With flexible dieting AKA IIFYM (If It Fits Your Macros) you have a certain number of protein, carbs and fat that is your goal to eat in a day. You can eat anything you want, but it has to fit within these specified numbers. No foods are off limits with this style of dieting. At first with no experience this probably sounds like a daunting task. Indeed it will be difficult and you won’t nail it right away. But in time as you get better at it this teaches you more about nutrition and your body than any textbook could possible teach you. The goal isn’t to be perfect, but to get close and be flexible with your dieting. So that you aren’t feeling like you’re on a diet!

The best part is you can have a little bit of the foods you love on a daily basis as long as it fits your numbers, so it teaches you moderation. Many people agree that some foods in moderation are okay, but since they are so restrictive with their diet, when it comes time to eat those “cheat” foods they don’t know what moderation is and they binge. This helps eliminate these experiences, and does away with even needing the term “cheat.” It takes away the “good foods vs. bad foods” approach and creates a healthy relationship with food. It allows you a way to eat in a way you can continue to eat the rest of your life, so you can finally lose the weight and keep it off.

Now one big complaint I’ll usually get when someone starts this type of diet is that they don’t want to track or don’t mind doing it for a bit but they don’t want to do it long-term. I get that, I really do. But what almost always ends up happening is that person finds that once they get good at it they only spend 5-10 minutes a day actually tracking, and being able to enjoy their favorite foods without feeling guilty and the feeling of finding a way they actually enjoy to lose weight is so great they don’t mind it at all. But even if you do eventually want to do away with tracking, this system teaches you so much about nutrition that you eventually should be able to eat intuitively without the need to track anymore. But I find it unlikely for that to happen without spending a decent period of time tracking and learning. You must learn about nutrition and your body first.

Okay so now you’ve learned a little more about what flexible dieting is and how it can help you enjoy your diet so you can have success long-term. But now I’m sure you’re wondering how you figure out what your numbers should be. Which is exactly what I will talk about next time!

If you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time…  Warning – I tell you what you need to hear, not what you want to hear. So if you are super sensitive you may want to pass. But if you’re serious about changing your life, you’ll love it.

 

 

 

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The “Shit Sandwich” & Other Lessons From Elizabeth Gilbert

This week, some big ideas from unrelated parts in my brain crashed together in a perfect storm of temporary enlightenment.  An email conversation over a few days with my coach about goal setting happened while I was listening to Elizabeth Gilbert’s book, Big Magic.  This isn’t a book review – I’m just sharing a couple of things I’ve discovered listening to this book that helped me.

For a couple months now, I’ve explored the shame I felt when I competed last July.  If I don’t deal with it, I won’t be able to compete again because I know there will be an anxiety attack of epic proportions.  For those of you who are familiar with her work, one of Brené Brown’s books has already been listened to – twice.  (I’m sure I’ll listen to it a couple more times). There have been a couple of Wayne Dyer’s books, too, and a couple from authors not so well-known.  Each of these books have given me something I can use to evolve my mental game, just like lifting transformed my physique.

She Called it “The Shit Sandwich”

Ms. Gilbert referred to the sacrifices required to make time to be creative while still being a responsible person as eating “the shit sandwich” for your particular endeavor.  It means that that there will be parts of the process that aren’t fun or convenient, but need to happen.  She gave examples of now famous authors who made the time to write, working other jobs, before they were able to make a living as a writer.  She mentioned Toni Morrison and JK Rowling specifically.   She said we need to be willing to do the inconvenient stuff.

Someday, I’d like to be an author, but right now, that’s not where my creativity is focused.  I don’t expect people to understand it, but bodybuilding is where I feel creative.  I work on it daily.  Lifting, food, rest are my tools.   It’s my sculpture.  I’m working on this one project.   I add to it, sometimes work on details, and I walk around wearing it.  I’m happy to do the hard stuff for my craft – “the shit sandwich” of early morning workouts, getting by on less sleep, saving money to pay for it, and the periods of strict nutrition.  But there are other parts of bodybuilding that feel like it’s not worth it.  I do think about these things.  I work on balance.  And I repeatedly ask myself “why do I need to do this?”  It’s a simple answer.  It brings me joy.

Rejection?

When I step on stage, my “art” is being judged.  Last July, my sculpture was the best it’s been, but I lost sight of that fact.  The table of folks below the stage judged my work as inferior.  (Have I told you what happened?  I don’t remember.  When I was moved after the first symmetry round, I wasn’t just moved to what would be a last place position in my own class.  Women’s open and novice classes were brought out together.  I was in the open.  When I was moved, I was moved away from the open class to the other side of the novice class.   I was far stage right, not being compared to anyone during the mandatory poses.  I did not see a single judge look at me during front-facing poses.  I knew I just earned my third last place finish in three shows.  I fought hard to keep my inner demons quiet the whole time I was on stage.  My photographer husband was next to the stage, so I posed for the pictures.  Those are the only pictures where I’m smiling.)  The reflective work I’ve been doing – listening to books, absorbing ideas, applying some, rejecting others – has helped begin to build the mental foundation that I thought was strong enough to withstand what happened on stage that day.  I wasn’t ready.  I need to be sturdier to do what I’m attempting to do – a competitive female bodybuilder in open classes even though I’m in my 50’s – because I don’t want to be caught off guard on stage like that again.  I can’t control where they move me, but I can control how I react to being moved.  I can control who’s opinion matters more to me on that day.  Mine.  Period.

As I mentioned, there were several emails with Coach last week about goal-setting.  He knows what I’m working on.  We’ve also agreed that I need to complete this work before I can compete again.  He gently steered me towards setting goals about personal progression.  Thought about it.   Turns out, that doesn’t work for me.  I see progression as a logical outcome of smart programming and consistency.  So if I’m going to make sacrifices, expect my husband to sacrifice, spend money on this, I need another big scary goal.  I made a list of the big scary goals I’ve set and achieved, even though they seemed hard or impossible when set.  After a few days of sitting with it, mulling it over, and acknowledging that my experience last summer had landed me in a depressing place called “reality”, Coach helped me find the words to set the next big  scary goal…

Last. Woman. Standing.

(Which means I want to win an overall, earn a pro-card, and compete at a national show.  I’ve always wanted this, but three last place finishes has made it seem too naive to hang on to.  It’s still naive and unrealistic.  So what?  I’ve been disappointed already and know what that feels like.  I didn’t set a time limit.  Just owning the dream.)

This one needs a new name.  It will now be called the Big-Scary-Hairy-Improbable-But-I’m-Going-For-It-Anyway Goal.  I honestly believe I will continue to improve and will present a better sculpture each time I compete no matter what.  I have a good work-ethic and a supportive and smart coach.  But it’s no longer about how hard I work anymore, is it?  This goal will fuel my work regardless.  This is “Fire-in-the-belly” sort of stuff.

I listened to Ms. Gilbert addressed rejection and it occured to me that I can learn a lot from writers about judging and rejection.  This passage resonated with me…

“No doesn’t always mean no.  Never surrender.  Miraculous turns of fate can happen to those who persist in showing up.”

~ Elizabeth Gilbert, Big Magic

So that’s the plan.  I’ll keep showing up.

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Filed under Bodybuilding Journal, Competing, Motivation

An Update and A Few Anniversaries

I haven’t updated the blog in a long time, so if you’re here looking for some wisdom or advice, I’m sorry.  Not feeling it today.  We have two weeks of classes left before final exams and I’m wound a bit tight worried about getting kids ready to finish the semester strong.  The job has been – uh – challenging for the last month.  I’m a bit overwhelmed.

Training has been going well since Coach Berto modified my program a little.  I tried to make the first program he gave me work, but I couldn’t finish the workouts during the week – just didn’t have enough time.   I also needed a little more recovery time for some body parts.  After a couple of months of that, I found myself not enjoying my gym time.  I felt like I was too distracted trying to check things off a list.  It felt more like work.  I lift for several reasons, but most days, it’s how I manage stress.   It wasn’t fun when I ran short of time and couldn’t finish.  Now I can finish the workouts and I’m recovering well.

Definitely gaining – fat, sure, but it looks like there could be some lean mass in there, too.  A little.  After five years of lifting, the amount of muscle I can gain now isn’t going to be that dramatic.  Coach calls this an “improvement season” instead of an “off-season”.  I’m supposed to be making improvements.  And in my over-achieving fashion, I’m attacking this “improvement” thing from several fronts.

For a couple months now, I haven’t been tracking or logging food.   It’s been fun and scary.  Controlling food intake has been part of my life since 2009.  It’s time to learn how to feed myself to maintain my weight without being dependent on taking data.  I haven’t done a good job eating intuitively.  I’ve been eating too much.  And even though I’m still learning, I believe the over-feeding is why I’ve been recovering well and why I’ve gained a little muscle.  For the first couple months after my competition, I logged and was careful.  Supervised, I gained weight back slowly.  I did not rebound.  Today, I’m 20 pounds heavier than I was on stage in July.  I’m not comfortable at this weight, but I’m also not alarmed.  It has come back slowly and most of it was deliberate.  The last five pounds I’ve gained are the five pounds that make me feel uncomfortable.  I will track and log food for a little while to see what’s what and then pull things back to maintenance for a while.

While working on the physical, I’m still exploring ways to strengthen my psychology. There are a few things about my mental game that are not helping me.  What happened at my show in July rocked me. (Details withheld on purpose.) I panicked the night before – that’s not a secret.  Got past that, and then I felt humiliated at pre-judging.  For a few weeks after, I was disillusioned.   From what I’ve learned lately, there may be an element of shame to be dealt with, too.  Maybe it’s connected to being an introvert.  I love the process and I want to compete, but stage has not been an empowering experience for me.  (I’m only talking about the competition itself -the rest of the experience was wonderful.)  The more I learn and reflect, I think that show in July was the most courageous thing I’ve done in a long time.  So I need to work through things before I get back on stage again.  I love bodybuilding so much that I can’t imagine not competing, but I need to do this inner work, too.

It’s an interesting phase in my transformation.  Inside out – outside in.  Not going to get into details of the work I’m doing here – it’s a bit too personal.  Grateful to my husband, coach, and friends who are helping me process things by listening.

I wrote before that I was listening to the book, “The Power”.  Since then I’ve found myself pulled towards other books, each one was found by something that was said in the previous one that resonated with me.  After “The Power”, I listened to “Mindset” by Carol Dweck, “The Power of Intention” by Wayne Dyer, “Power vs Force” by David Hawkins, “Change Your Thoughts, Change Your Life” another by Wayne Dyer, “The Power of Vulnerability” by Brene Brown, and now am listening to “The Introvert Advantage” by Marti Olsen Laney.   I’m surprised by the number of books I’ve been able to get through.  Apparently, I’m a good multi-tasker.  I think that’s got something to do with being a teacher (ya think?)  I’m learning a lot.  Not all of it pertains to bodybuilding.  Some of the things will make me a better wife and a better teacher.  Much of it needs to just sit in my brain and stew.

The Anniversaries:

  • This Week: 20th wedding anniversary
  • Last week: 2 years with Coach Berto
  • Today: 25 years since my mother died.  It’s hard to imagine that people have been born and grown into adults in the time that has passed since I last saw my mom.

My introvertness is all flared up right now – words have moved beyond my reach.  It’s time to mentally shut down and re-charge my batteries.  My day tomorrow will be jammed with activity and noise.

Kettlebell Lateral Raises: 265 sets, 2762 reps, 4588 lbs…I see delts.  My back likes to grow and that’s cool.  But delts are being built the old fashioned way.

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Health and Fitness Success in the Long Term – Guest Blogger Colin DeWaay

Colin and I have been friends for a few years.  We met through our blogs.  Because of his passion for helping others achieve their health and fitness goals, he and his wife transformed their professional lives so that Colin could follow his dream to be a trainer and coach.  He’s researched and written extensively for a long time, as a contributing author for other blogs, and on his own site, Colin DeWaay Training.  Even though I am a NASM trainer and Fitness Nutrition Coach, my teacher duties and my own training keep me too busy to work with clients or to even research and write the kind of informative posts I’d like to have here on this blog.  Colin and I share similar views on everything related to fitness and nutrition, so I asked him if he would be willing write for my blog monthly and he generously agreed.  I’m excited because you will get solid information and I can keep my focus on the motivation side of a long-term transformation.   Let me know in the comments if you found it helpful.  Thanks Colin!

When Tammy asked me to step in and write a guest blog for her I was thinking hard about what I’d want to write about. Given a lot of people look up to Tammy because of her amazing accomplishments over the last several years, I felt a good place to start would be how to bring about health and fitness success in the long-term.

Chances are if you are reading this you’ve lost weight at some point in your life. Perhaps you’ve done it several times. You see the world doesn’t really have a weight loss problem. It has a losing weight and keeping it off problem. The statistics are quite staggering. According to a paper in the American Journal of Physiology (1) 80% of people that lose weight are unable to keep it off for one year and the statistics just get worse with each passing year to the point where within a 3-5 years only a handful of people have kept it off.

Now before you read that and decide it’s not worth the effort, I want to explain why I personally believe most people fail to keep the weight off. You know the old cliché diets don’t work? That it’s a lifestyle change? Yeah, that’s true. But the problem is nobody talks about how to make it a lifestyle you can keep up with and that’s enjoyable.  When most people diet they focus on eliminating things. No more sugar, bread, dairy, alcohol, etc. The focus becomes on all the things they can’t eat, creating a pretty miserable experience. Certainly you want to focus on eating foods packed with nutrition, but I also believe it’s important to include the foods you love as well.

“If what you are doing now to lose weight isn’t something you can see yourself doing 3 months, 6 months, a year, 5 years down the road… it won’t work.”

The problem with the typical diet is they aren’t sustainable. They are too restrictive and too hard for the average person to keep doing. If what you are doing now to lose weight isn’t something you can see yourself doing 3 months, 6 months, a year, 5 years down the road… it won’t work. This is why I’m never impressed with short-term “transformation” photos. Sure that’s great you lost 30 lbs in 2 months. I want to see another picture in a year. Most of the time it will look just like the “before” photo.

Why? Because when you crash diet you signal your body to think there is a lack of calories. So your metabolic rates slows, and when it does come across calories there is a greater likelihood of fat storage. Your body doesn’t care about being lean, it wants to keep you from starving to death. That’s it’s job! So how does the typical diet go?

Usually it starts by eliminating a bunch of foods as I mentioned before. Generally there will be a pretty drastic cut in calories because of this. By eliminating a bunch of foods you start losing weight fast. Not because those foods were necessarily “bad” but because by eliminating them you eliminate a lot of calories. At first you start losing weight really fast. Multiple pounds per week start falling off and you couldn’t be happier. It’s “working!” But eventually you stop losing weight. It’s getting much harder than it was at first. You stick with it for a while but as the weeks go by and you still can’t lose more weight so eventually you give up. It’s too hard and there’s “no point” so you go back to your old eating habits and the weight comes back on. FAST.

Sound familiar? Why does this happen? Well first, it’s probably not your fault. You’ve been taught by infomercials and the media that fast weight loss is GOOD. That you can drink shakes and take pills and lose the weight for good. You’ve been told cardio and eating only rabbit food and cardboard is how you lose weight, you don’t know any better! When I’m done with this series, you won’t have that excuse anymore…

Here’s what really happens when you take this approach: When you lose weight fast it’s because you are burning significantly more calories than you are consuming. Sounds good right? After all you MUST burn more calories than you consume to lose weight. There is no way around this. But the problem comes from not eating enough. At first you lose a lot of calories because your metabolism is firing away from all the excess calories it’s used to getting. But then when you cut your calories it slows down.

You have to understand when you lose weight your metabolism will slow, there is no way around this. If someone tells you they can raise your metabolism while you lose weight run far, far away from them. When you cut your calories too fast your metabolism will slow down even faster. But the problem is if you’re already eating extremely low calories, what will you do when weight loss stops? Keep cutting calories until you’re no longer eating at all? No, you can’t possibly keep that up so instead you quit. And you go back to your old eating habits, only you do so with a much slower metabolism than you had when you were eating like that before. Sound familiar?

So here’s the real “secret” to losing weight and continuing to lose weight long-term. Eat as many calories as possible while still losing weight.  It is imperative that you do this for lasting results. This way when you do reach plateaus you have room to make adjustments. You can continue to cut your calories and get the ball rolling again. This is why slow weight loss is the way to go. It keeps your metabolism working for you. It makes it more sustainable so you can keep going in the right direction. Certainly if you have an extreme amount of weight to lose a faster pace in the beginning is okay and normal, but eventually you want to keep things around a pound or two per week max. And honestly the slower you can take it the better off you’ll be long-term. Plus as an added bonus, you get to eat more! Who doesn’t want that???

“So here’s the real ‘secret’ to losing weight and continuing to lose weight long-term. Eat as many calories as possible while still losing weight.”

Yes you will get frustrated sometimes because it’s taking longer than you’d like. And yes, you’ll be jealous of the people you see online and in person who are losing weight extremely fast. But if you just keep going and doing it the right way. Chances are a year down the road, two years and beyond those people will be right back where they started. And they will be asking you what your secret is. It’s something I see ALL the time.

Okay now that you know you want to keep calories high and take weight loss slow. Now you probably want to learn more about still eating the foods you love while you lose weight… That’s exactly what I will talk about next time Tammy has me back.

If you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time…  Warning – I tell you what you need to hear, not what you want to hear. So if you are super sensitive you may want to pass. But if you’re serious about changing your life, you will love it.

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Filed under Guest Blog, Nutrition, Weight Loss