Weight loss is such a formulaic process that I often wonder why it is so hard for us not only to start but also to stick to any diet. The truth is, weight loss is really only about calories in versus calories out. If you are able to sustain a caloric deficit (burning more calories than what you put in) everyday, for a prolonged period of time, you will lose weight. Guaranteed. This is really the only “secret” there is. Now comes the hard part, how do you maintain such a deficit?
Well, the first thing you need to do is figure out your BMI (Body Mass Index.) BMI is supposed to be a measure of the percentage of fat in your body, and it is calculated using your height and weight. (Follow the link to get your BMI: http://www.nhlbisupport.com/bmi/) Personally, I’m not a huge fan of this measurement because I feel it’s not entirely accurate. There are some people who have a lot of lean muscle mass (either naturally or because they’re athletic), and as you know, muscle weighs more than fat – something for which the BMI doesn’t account. In any case, my personal opinions aside, BMI does give you a general idea of where you stand with regards to your weight. If your BMI is greater than 25, then you’re considered to be overweight and should really look into losing a couple of pounds.
The next step is to find your BMR (Basal Metabolic Rate), or the amount of calories that your body needs to have in order to function properly. There are tons of calculators online to figure this out (I’ve provided a link for you to follow: http://www.bmi-calculator.net/bmr-calculator/) Usually, when planning to lose weight you should aim towards having a 400-500 calorie deficit per day. For instance, if your BMR is about 1600 (like mine), then aim for a daily caloric intake of 1100-1200. And if you exercise and burn about 400-500 calories per session, then your total deficit in a day would be 800-1000.) It is accepted that 3,500 calories = 1 pound (so burn 7,000 calories and lose 2 pounds, etc.)
Some people don’t like calorie counting and find it hard to keep up with, which is something that I can definitely relate to. However, this is really the only method that has worked for me. I have a very slow metabolism (proven time and time again whenever I get my thyroid levels checked out), so it’s imperative that I stay in control of the things that I eat. That said, if I’m to be completely honest, I have to admit that I am a foodie – I love food and I do indulge every once in a while. However, it’s all about balance and control: I usually keep a strict diet Monday-Friday, and relax a little on the weekends (allowing myself some 200-300 calories more than what I usually consume.)
EXERCISE
As far as exercise goes, I have been working out twice a day for the past month. I admit that this isn’t realistic for most people because you have jobs and obligations that don’t give you as much free time. However, I do think that you should all try to work out at least 30 minutes a day. Half an hour isn’t that much, to be completely honest. We spend much more time watching TV or in front of the computer. But, those 30 minutes a day will do wonders for your health and overall wellbeing. I always use this quote from Legally Blonde to motivate people to exercise: “Exercise gives you endorphins. And endorphins make people happy. Happy people just don’t kill their husbands.” Hehe. So yea, workout and you won’t be a murderer. I’m kidding, of course. But seriously, do try to sweat a little everyday!
Personally, I do about an hour on the elliptical in the afternoon (burning about 500 calories) and then I walk/jog on the treadmill in the evening (burning an extra 350 calories.) Also, I try to get in some strength-training every other day. If these types of exercises aren’t for you, then there are definitely other options that you could try out. There are a TON of workout DVD’s that you could do at home if you don’t have access to a gym. My personal favorite is Zumba – I even bought the Zumba PS3 game. Most of you have probably heard of it before, but if you haven’t Zumba is a cardio workout that doesn’t really feel like a workout because you’re dancing and having fun! There are also a lot of “The Biggest Loser” type workouts – I especially like Jillian Michael’s “30 Day Shred” because it’s very intensive and works every muscle group in your body in less than 30 minutes. I’ve also tried yoga, and have to admit that it was more challenging than I thought it would be.
In any event, there are a lot of options out there. Whenever you start a fitness regimen, remember that it takes your body a couple of weeks to adapt. So, if at the beginning you feel like you’re going to die – just give it time. Your body will slowly adjust. If you keep up with it for long enough, there will come a point when you’ll even think that whatever you’re doing is too easy. At this point, it’s time to change it up and add intensity or do something else.
The point that I’m trying to get at is that unless you’ve got some serious medical condition that prevents you from exercising, there really is no excuse valid enough for you not to workout. For example, some of you may not know this, but I have REALLY bad knees. When I was 16 years old, I was told that I needed to have surgery on my left knee because I had a torn meniscus (the meniscus is the part of the knee that provides cushioning and support.) Because I was so young, I didn’t want to have my knee operated on, and so I asked for a second opinion from a doctor in Miami (who takes care of the Heat players - 305 in da house, hehe.) He told me that this had happened to me because the muscles around my knee weren’t strong enough, but that if I followed a physical therapy program, I should be able to get better. Since then, exercise has been a part of my life. Sometimes when I workout, my knee hurts so much that it feels as if it’s going to pop out, but I still workout everyday.
MORE ON NUTRITION
It would be very hard for me to tell you what to eat because a)I don’t know what your BMR is, b)What your fitness goals are, c)I don’t know what you like/don’t like to eat, etc. However, I can give you some general guidelines with regards to portion control, and a sample of my diet.
So, general nutritional guidelines:
- Carbohydrates aren’t necessarily the devil! I don’t advocate using those types of diet that cut out certain food groups (Atkins, etc.) I believe in moderation and compromise. If you are going to eat carbs, then just know how to pick them, and pick the right amount. Always opt for whole wheat bread, rice, and pasta instead of the regular kind. As far as portions go: 1 slice of bread or ½ cup of rice or pasta = 1 portion.
- Meats are proteins and proteins are good for you! Proteins are used by the body to build muscle up, give us energy, etc. On a weekly basis, I eat chicken about 4 days, fish about 2 days, and red meat only one day. Most nutritionists will tell you that a portion of meat is equivalent to about 3-4 ounces. Visually, you can measure it out by using the following → a portion of chicken or meat is about the size of your palm (without including the fingers), and a portion of fish is about the size of your palm (with the fingers extended.)
- Vegetables can generally be eaten any time of the day and in unlimited amounts. They are great because, other than being good for your body, you can stuff yourself up with vegetables, preventing you from binge eating on other things later on. The only vegetables that are off limits are: peas, yucca, corn, and potatoes (because they have a high amount of carbohydrates in them.)
- Fruits are great to snack on. Whenever I’m craving a snack, I usually want something sweet, and so fruits are a great option for me. A portion of fruit would be: one small banana, one medium apple, or ½ cup of any diced fruit.
- I try to eat every 3 hours. For instance, most days I wake up at around 9 and have breakfast at that time. Then, I’d have lunch at about 12, a snack at 3, dinner at 6, and a snack at 9pm. Why, you ask? Well, because eating often keeps your metabolism active – simple. However, you can imagine that by spreading out the amount of calories I eat on a daily basis like this, my main meals tend to be somewhat smaller than you’d expect. A general guideline to follow when planning meals: 1-2 portions of carbs (depending on how many carbs you’re planning on having the rest of the day) + 1 portion of protein + lots and lots of vegetables.
- Other than fruits, another great thing to snack on is nuts. Usually, I grab a handful of peanuts or cashews and that’ll count as one of my snacks for the day. Although nuts have lots of fat, they have the good kind of fat (the kind that supports a healthy heart), and they provide you with a lot of energy.
- Some people will tell you to avoid caffeine, but not me. Caffeine boosts your metabolism (as evident by the fact that it gives you energy.) However, just be sure to pick the type of caffeine wisely. Stay away from carbonated drinks, and if you will have some, drink the diet kind. You can have coffee, but remember that the milk and sugar you put in it counts as calories, too! (I take mine with ½ cup of skim milk and Splenda.) Teas are also a great source of caffeine.
- Water! Water is necessary to flush out the toxins from your body and to keep you hydrated. I always drink about 3 liters of water a day (it's really hot in Honduras and I sweat a lot), but doctors generally recommend for people to drink 8 glasses of water every day.
- Things to avoid as much as possible: alcohol (I know, so hard), overly processed foods (try to eat as naturally and as organically as possible), and of course, fried foods.
Well, I think I'll stop for now. I'll keep posting tips on health and fitness every once in while. Be on the lookout for recipes, workout playlists, workout suggestions, etc.
