People often come to me saying they need to “work out more” to lose weight. And many of them shed plenty of pounds in two short half-hour weekly sessions with me. However, he truth is that you CANNOT out-train your diet, no matter how hard you work. You simply cannot burn enough calories to eat like King Henry. I know this from personal experience, and the science behind strength training! Strength training DOES elevate your metabolism, and replacing fat with lean muscle developed through a rigorous strength training program will certainly make you LOOK, and feel, slimmer. But a good personal trainer will not leave nutrition out of the equation. I coach my clients to remember that “real food” doesn’t have an ingredient label!
Sometimes, even when your caloric intake isn’t the problem, there are other things that interfere with weight management. I help clients determine what’s beating them in the battle of the bulge. Here are a few things to consider:
Allergies – Are you having a difficult time shedding pounds? You may have some food allergies. To find out you can start by removing wheat, grain, and dairy (these are the biggest culprits) from your diet for two to three weeks. Also eliminate corn, soy and consider nixing additives such as food coloring and preservatives.
Bad Breakfast – Another habit that sets you up for failure is eating too many carbs at breakfast, which leads to spikes in insulin levels and sets you up for cravings later in the day. It’s best to have protein and healthy fats in the morning. An omelet (with the yolk), or a smoothie blended with healthy fats such as avocado, almond butter, coconut oil, or MCT oil would be a much better option than cereal or a muffin, even the healthy, whole wheat kinds.
Trans fats have been shown to raise bad cholesterol (LDL) and lower good cholesterol (HDL), factors that contribute to the risk of developing heart disease, stroke and Type 2 diabetes. Your best bet for avoiding partially hydrogenated oils:
- Shop the periphery of the store. Stick to whole food items in the produce, meat and dairy departments. Bring home foods that are as close to their original state as possible.
- Read the label and the ingredient list. Check for the grams of trans fats per serving, avoid anything over 0 grams (if it is within your power to do so) and even if the grams says “0,” ensure that the ingredients does not list any “partially hydrogenated” oils.
- Cook your own foods from scratch. The best way to avoid trans fats is to prepare foods the old-fashioned way with natural ingredients like how your grandparents would have done. This is the only way to really control what goes into your body.
- Select products with the fewest ingredients. More is not necessarily better.
- Avoid processed foods that come in a box, bag, or can.
- If it contains ingredients that you can’t pronounce, it’s probably to be avoided.
Looking for a personal strength trainer in the Grand Rapids area to help you navigate nutrition and get you working out in two half-hour sessions a week? Contact me to get started!