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I Ate the Twinkie, Now What?

If you want to get fit but not sure where to begin, start here.

All too often we experience the feeling of getting off track of our dieting goals.  Whether it’s a cheat at breakfast with a muffin, at lunch with a hoagie, or at dinner with a big plate of pasta followed by a decadent dessert, willpower will lose out over time. “Looks like I blew my calories for the week so I might as well start next Monday.” Does that sound too familiar? A continuous cycle of dieting and willpower followed by apathy is the standard in our culture.

As a society, we look at the calories in versus calories out model. Only allotting ourselves a set amount of calories each day is the calorie model most people associate with weight loss. As we discussed in my last blog, the calorie counting model is not successful for losing weight.

My clients usually come to me tired and frustrated after this approach has failed.  To achieve your fat-loss goals, eat five to six meals each day containing the appropriate combination of fats, proteins, and carbs.

A fat loss breakfast, for instance, contains the following: one whole egg plus additional whites, combined with lots of green veggies along with a side of oatmeal seasoned with stevia and cinnamon. This has the right mix of macronutrients to start your day! Not to mention, the fat loss breakfast listed is more substantial and satiating than a bowl of Kashi cereal.

As opposed to the calorie model, the fat loss model of regulating your protein, carbohydrates, and fats can be used at each meal to get you back on track of your weight loss goals. To lower the number on the scale, diet along with exercise is the key piece of the puzzle as we all know. 

In my fitness class today, we discussed the strategies to use when dealing with cravings versus hunger. Unfortunately, the calorie model does not differentiate those two factors. So after you’ve eaten the Twinkie, think about moving towards a more balanced approach of protein, carbohydrates, and fats. It will provide long term results unlike the calorie model.  A better approach is to work smarter, not harder! 

Smart Fitness by Lisa is starting a new exercise program beginning March 7 for all fitness levels right here at the Horsham Community Center.

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.

J.R. sr February 21, 2012 at 01:30 PM
I have to respectfully disagree with your model of weight loss. The bottom line key to weight loss IS a calorie deficit. If you are taking in more calories than you are burning, no matter what the ratio of your macronutrients, even IF you are able to fight the cravings for the "bad stuff", you WILL inevitably gain weight. Taking the weight off that has been so leisurely added over the years takes hard work and discipline! The weight didnt come on overnight, and people (especially your clients) should be made aware that it will talk almost as long to remove it. I do agree with your meal plan, as good for you foods are definitely much better for you than the bad for you foods. I have been using a free smart device app called lose it! since the third week of October, and to date, I have lost 31 pounds. This app lets you set a goal, gives you a database from which you can add foods that you are eating, and it also has an exercise database, which when used, adds to your "allowed calories" each day. I hit the gym five days a week, for a minimum of 30 minutes a day, before I head off to work. Is it easy? No. Is it worth it? Every minute of it! Your statement "work smarter, not harder" is a great rule of thumb for many aspects of life, but if one is truely dedicated to losing the weight and keeping it off, a balance of hard work and good diet is the key.
Lisa Walsh, SmartFitnessByLisa February 21, 2012 at 01:55 PM
JR, I am so happy for your success!!! When taking a look at the breakfast example in the blog, the model I suggested actually has less calories than the Kashi cereal plan. Eating this way does create a calorie deficit too:) It just takes away the all or nothing approach of calorie counting. Best of luck to you with continued success:)
J.R. sr February 21, 2012 at 02:18 PM
Weight loss is easy, if YOU are strong enough. Allowing a "cheat day" helps keep the sanity, as long as you dont go overboard (with a mom who constantly offers fresh baked breads and cakes and cookies!). Intensity is the key! When you exercise, work as hard as your body will let you, and then push it, just a little bit more. If you can read a book while exercising, you are just wasting your time.
J.R. sr February 21, 2012 at 02:24 PM
Another thing that I have learned along the way....dont obsess about the pounds. I typically only weigh myself once a week, and at the same time, same day. Since body weight fluctuates a couple of pounds either way, this can lead to a false discouragement. Muscle weighs more than fat, and inevitably, when starting a new fitnes plan, you are bound to gain muscle, you may actually GAIN weight at first. Instead, I focus on how my clothes fit, and how I feel. Also, change the routine up every coup;le of weeks. The human body is programmed to adapt to find the easiest way to deal with stress, and this causes plateaus...changing it up every so often tricks your body into finding new ways to burn calories.

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