Having Trouble Losing Weight? Here is a Secret Too Help!

    Over the years I have worked with a lot of clients who have successfully lost weight without starving themselves and they definitely were NOT doing hours on end of cardio.  I have most of my clients for weight loss doing 2-6hours a week combined with weight training. which is not very much!  Most clients that have worked with me know that I stress resistance training and NUTRTION have a far bigger effect on fat loss than cardio.  You can do all the cardio you want but if your nutrition isn’t good (my view on good nutrition might be different than yours) you will not make a significant change in your body.  Until you make a change in your eating habits you cannot transform your body.  I do understand that it can be hard to follow a nutrition plan if it entirely changes your eating habits right from the start.  Implement it slowly.

So here it is, this is the most important thing I believe you need to understand when starting on a nutrition plan!

**You have to be aware of the term “Calorie Density”**

    Calorie density is simply the amount of calories per one gram of a certain food.  For example 100 grams of chicken is 158 calories, while the same 100 grams of bacon is 560 calories!!  Which is the better choice for protein?  Less Calorie dense foods are more filling with a fraction of the calories.  By no means do I recommend anybody count every calorie they eat but choosing foods with less calorie density will make it harder to overeat. 

    My point I’m getting at is even if in the beginning you don’t measure your food BUT try and eat less calories dense foods you will be eating less calories without noticing it.  Try to become aware of the calories per serving of foods and try to choose ones that are not as calories dense.  Even something like your morning trip to Starbucks can add 400 calories to your day if you like their fancy lattes!  Keep a food journal and work on switching out the calorie dense foods from your diet.  Need help identifying these well get someone to track it for you (like Dan the Man) and slowly make these changes every week!

Simple ways to decrease your calories:

·         use splenda and skim milk instead of sugar/cream in your coffee

·         Drink sugar free juices instead of high sugar juices and pop!

·         Use low calorie condiments like mustard, vinaigrette type dressings and salsa to flavor your food.

·         MAKE a list of Low calorie dense foods and try to pick foods from it when eating!

Remember it’s the small changes that count and will help you move towards your goals!