End of January – Still Got Goals?
**Hello all! Please welcome our friend, personal trainer & nutritionist Colin Deway, we asked him to stop by and share some knowledge with us all. My husband and I get emails, and messages asking for specific advice on how to lose weight & exercise, however being that we are not professionally licensed, we don’t feel comfortable giving out that advice. We do recommend that you contact professionals such as Colin to help scope a specific diet and exercise program custom tailored to your needs**
Well it’s January again. Which of course means millions of people have set their New Years Resolutions. A large percentage of those will be something to do with getting in shape, getting healthy, losing weight, etc. And a large percentage of those will be the exact same resolution they had the year before, and the year before that, and that… Why is it so many resolutions fail? Why do so many people, many who make pretty good progress, always end up reverting back to their old ways? That’s exactly what I’d like to talk to you about today.
Being this site is all about transformations, I figure it’s a fitting topic. What I love it about it is most stories are TRUE transformations. Transformations that were created over a long period of time. See I’m never impressed with a “transformation photo” that is a month or two apart. Someone who has lost 40 lbs in 30 days does not impress me. When I see those, I always want to see the picture again a year from now, two years, three years. I want to see that they were able to keep it off. Most of the time people with extremely fast results aren’t able to keep it off. So how do you do that? Why do so many people lose weight only to regain it all again?
The answer is actually pretty simple, but the solution will probably seem a little “out there” because of what you’ve been fed via the media, movies, people looking to sell you something that don’t have your best interest in mind and a lot of bad infomercials over the years. See the simple reason as to why so many diets fail is because the way most people go about losing weight is NOT something they can sustain. It’s a short-term solution to a lifelong problem. Most people lose weight through different forms of restriction. No more dairy, gluten, alcohol, sugar, processed foods, pizza, you name it, it’s all off the list.
The problem is NOBODY has infinite willpower, and eventually you’ll want these things you’ve taken out of your diet. But if you’ve never taught yourself moderation, you don’t know what it’s like. And since you’ve gone so long without it, you are set up for massive binges. It’s the fear of missing out. You’ll “never get it again”, so you need to eat as much as possible in one sitting. Eventually this trend gets to be too much and you give up.
While most people focus strictly on restriction and fast weight loss. If you truly want LASTING results instead I want you to focus on finding ways to include your favorite foods and to take weight loss slower. You have to realize the faster you lose weight the faster your metabolism slows down. This is totally unavoidable, and if anyone tells you they can help speed up your metabolism while losing weight run far, far away from them.
This is the problem with the typical crash dieter. They drop their calories really fast (when you restrict certain foods and lose weight it’s not because that food was “bad” it’s because you ate less calories) and lose a bunch of weight fast but eventually their metabolism takes a huge hit and progress completely stalls. Since their metabolism is so slow and they’ve already taken calories low there is no way to get the weight moving again. So they quit and go back to their old eating habits, but do so with a slower metabolism than they had before. This is why most end up not only putting the weight back on, but gaining even more.
The remedy? Take it slow. Eat as many calories as possible while still seeing progress (whether than be on the scale, the way your clothes fit, how you look, feel, etc.) This way when you do reach sticking points you can continue to cut calories and get the progress going again. Not restricting the foods you love but instead using moderation and including them so you don’t set yourself up for binges. At the end of the day it doesn’t matter WHAT you eat, but it’s the calories and macronutrients in what you eat that matters the most.
This is where flexible dieting or IIFYM (if it fits your macros) comes in. You have your numbers and you can eat anything you want to as long as it fits within those numbers. No restriction or exclusion of foods, just hit your numbers or at least get close to them. You’ll still have to eat plenty of prototypical “health foods” in order to fit your numbers, but it still allows you to enjoy some of the foods you love in moderation and as I’ve mentioned already, helps keep you from binging. It helps you stop feeling guilty about eating certain foods, and forms a healthy relationship with food where you control the food, not the other way around.
Now outside of food the other mistake I see a lot of people make is spending endless hours running on a treadmill or some other form of steady state cardio. Cardio should be used almost the opposite of my recommendation for calories. Instead of eating as much as you can while making progress, you should do as little cardio as possible while still making progress. It should be used as a supplement to your weight training. Basically another tool that can be added in when you hit plateaus. Much like saving your drops in calories to keep things moving, saving your cardio to add in works the same way.
While during the activity itself cardio may burn more calories than weight training, in the long run the weights will burn more calories. During steady state cardio as soon as you’re done and your heartrate returns to normal you are pretty much done burning additional calories. But with weight training you get the benefit of what’s called EPOC (excess post-energy oxygen consumption) where your body continues to burn calories while it’s recovering and repairing itself from what you just put it through. This can happen from a few hours to even up to a day or two. Not to mention the more muscle you have the more calories your body burns naturally. And let’s face it, weight training is a lot more fun than staring at your treadmill screen for hours. Focus on the big compound movements to get the most bang for your buck.
So that’s my advice to get you on track and hopefully help you STAY on track once and for all. Just remember that your metabolic rate is a moving target and you’ll have to continue to make adjustments as time goes on. But you must be patient and give things time to work. Focus on building new habits that allow you to continue to enjoy your life. If you can’t keep doing what you are doing now to lose weight, it WILL eventually fail.
If you are looking for further information you can also download this free guide which will not only have more information but will also put your 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 and stopping the yoyo dieting madness, you’ll love it.
If you are super serious and looking for help building a routine, figuring out what your numbers should be, learning about nutrition and how flexible dieting works and take the guess work out of it all. I do offer online coaching with different packages available where you can start NOW. Just head on over to http://colindewaaytraining.com/online-coaching/ and we can get started. It comes completely risk free on your end, so you have nothing to lose (other than maybe the muffin top.)