When I enter the sauna there is usually a group of people in there chatting and I will almost always recognize at least one person who asks how my training is going. Once it gets out there that you’re bodybuilding and studying to become a personal trainer a barrage of questions comes your way. Most women ask, “How can I lose those last 10 pounds?”
The simple answer is to eat the proper food.
The real answer is this:
- You have to change your lifestyle otherwise you will lose and gain back the same ten pounds for the rest of your life. Are you really ready to change your lifestyle? Are you at peace with not buying chips anymore? Are you comfortable with the notion that you will be cooking your meals instead of getting them from a drive through? Can you limit your alcohol intake to one glass of wine once or twice a month? Over Christmas I thought since I was in shape I could go back to eating unlimited cookies. Guess what happened? I gained weight and felt awful. Now I’m back in the groove, sticking to my meal plan and feeling great. Look, you can have anything you want but not everything you want. If you want to lose those final 10 pounds you can, but not while eating cookies (darn it!)
Food is for Fuel, not enjoyment. This is my new trainer, Mel’s, mantra. What does that mean, exactly? It means choose foods that make your body work better – chicken, fish, asparagus, green beans, brown rice, oatmeal. Foods that you might enjoy eating – cake, fried foods, soda- do nothing good for your body. Think of your body as a Porsche. Would you put saw dust in the gas tank? Well that’s exactly what you are doing to your body when you eat junk food. It makes you sluggish, gain weight and provides no real nutrients for your body.
- It’s 90% food and 10% exercise. You can’t out cardio pizza and brownies; trust me – I’ve tried! Eat six (6) well balanced meals every single day. Drink at least 8 glasses of water per day. Change up your diet every 4 weeks to confuse your body and make it work harder. The more you learn about food and how it reacts to your own body, the faster you can get yourself in check when you do slip up (everyone does – even trainers.)
It requires mental strength. I’m notorious for cheating on my diet. Ask anyone. Entire blog posts are dedicated to my attempts at sneaking junk food and then getting called out for it. It was very easy for me to justify anything (I’m creative) and blame it on lack of “willpower”. But when my first trainer, Daniel, said to me, “Don’t take this the wrong way, but I don’t think you have the mental strength to do a competition,” that made me livid. How dare he say I lack mental strength!?! So I proved him wrong and followed the diet and that’s how I finally lost the weight. But it meant saying no to eating my daughter’s birthday cake, drinking a protein shake instead beer at our friends’ BBQ and talking myself into eating green beans and fish instead of a TV dinner. And it was hard for me to do but I did it and so can you.
- Get help if you need it. In my 20’s and early 30’s fad diets and exercise worked for me. But after having two kids and pushing 40, I just couldn’t lose the weight on my own anymore. My “go-to” fad diets didn’t work and neither did running, because my body already knew these tricks. That’s when I started working with Daniel. He switched up my meal plan every month and then as I approached the competition my diet changed weekly and then daily. A good trainer will design an entire program for you. You can also see a nutritionist or a dietician to dial in your food intake.
Here are some previous posts you might also find helpful, including the diet he gave me to drop from size 12 to size 5 the first month of training:
Hope that helps and good luck losing the final 10 lbs! You can do it!!
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Please note: This blog is written as a source of information only. The information contained in this blog should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise or other health program. We expressly disclaim responsibility for any adverse effects arising from the use or application of the information contained herein.