Overboard

If you’re like most people, you may have gone a bit overboard on your summer vacation and added a few unwanted pounds.

What can we do to hit the reset button? What can you do to get a fresh start, get back into a routine and make some of that unwanted weight disappear?

Well, if you’re my kind of client, let’s start with what you don’t want.

Hours of endless cardio, extreme workouts, and starvation diets.

What most of my best clients really wanted when they started training with me was a simple, sustainable program based on gaining strength, improving flexibility, and avoiding pain. It turns out, once they learned these secrets, it was pretty much all they needed to look and feel better in their clothes, regain their confidence and motivation, and lose the negative mindset that held them back in the past.

Here’s a cheat sheet that may help:

Focus on Strength Training. The stronger you get and the more lean mass you add, the more fat you burn. I’ve been saying that for years, but now there’s scientific evidence that backs it up. Focus on getting stronger. Not only will you burn more fat, but you’ll also be less susceptible to injuries.

Eat Enough Protein. Consuming the proper amount of lean protein keeps you feeling fuller for a longer period of time between meals, and protein also requires more energy (i.e. calories) for the body to process and absorb it. The easiest way to measure is to use your hand to determine your protein portions. For men, 2 palm-sized servings of protein per meal; for women, 1 palm-sized portion. And don’t try to cram 50 grams of protein into one meal. Your body can only digest and absorb protein a little at a time, so it needs a steady supply throughout the day.

Stop Starving Yourself: For decades, some in the fitness industry have done all of us a disservice by telling us that the secret to weight loss is to “move more and eat less.” While this isn’t necessarily untrue, it’s misleading … and has caused a lot of people to go overboard with exercise (especially cardio) and eat so little that their metabolism slows down and sabotages their weight loss. How much we eat matters, but so does the quality of the food we’re eating.

Focus on eating whole, unprocessed foods without added sugars and with lots of fiber (like fruits, vegetables and whole grains). This will help you feel fuller from your meals and control your appetite throughout the day … which will help you control calories without counting them.

Accountability: Whether it’s a spouse, family member, or friend, having an “accountability buddy” can work wonders for your weight-loss goals. Research shows that the simple act of telling one person -- or a lot of people if you’re into social media -- that you’ve set a fitness goal results in a higher probability that you’ll actually achieve it. This is the magic of accountability. If you know someone’s paying attention, you’ll be more likely to stay on track. 

So there’s a quick guide to a few simple things you can start doing today to make those lingering vacation pounds go away. Which one seems the most doable to you?