It makes sense, right?  If you want to lose wieght, just eat less.  This sounds like it should work, but it doesn’t always end up that way.  Yes, bottom line is we have to burn more calories than we take in, but our metabolic system is much more complex than that.  Activity, past weight loss, eating patterns, types of foods eaten and genetics can all have an impact on how a person loses weight.  I have people come in who truly eat only 800 calories a day and can’t lose weight.  Eating less will not spike up metabolism.  While wieght loss is often the main goal, it can’t always be the primary focus.  Improving how our bodies funtion and overall better health is where I start.   This is what I like to have people focus on when trying to improve dietary intake for weight loss:

1)  EAT REGULARLY AND EAT ENOUGH!  Women need an intake of at least 1200 calories and men need 1500.  Typically, people eat smaller meals early in the day consisting largely of carbohydrate.  Or they don’t have time to eat and skip meals.   This leaves them tired and hungry by 5 pm and then the eating frenzie begins!  It’s better to eat regularly every 3-4 hours through out the day and to include a little protein with each meal and snack.  That keeps blood sguar up and helps control hunger.

2) EAT A BALANCED DIET - it really does help to include small amounts of whole grains, large amounts of fruits and vegetables, healthy fats and an adequate intake of protein.  As a society, we have become so focused on low fat that we shy away from protein.  But protein makes a huge difference in how we feel, our hunger and how our body responds.  As we age, we lose muscle due to general atrophy, not being as active and not eating enough protein.  Beginning in middle age, we should be making an effort to include more protein in every meal.  To maintain or gain muscle, we may need 25-50 percent more protein than the RDA, according to some experts.  A good rule of  thumb is to aim for an amount of protein in grams that’s equal to half of your weight in pounds.  Check the protein content on labels and start increasting protein, even at breakfast!  Eating plenty of non-processed fruits and vegetables with each meal will help weight loss, improve cholesterol and blood sugar and make us feel better!  Don’t eliminate fats but  include about 30% of our calories from healthy fats such as avocado, nuts, olive oil, flax and fish.

3) EXERCISE – want to preserve your muscle?  Then lift weights or do resistance exercise at least 3 times a week.  The only proven way to build muscle, or to slow muscle loss as we age, is to do regular strength graining.   This will maintain muscle mass which will help balance, flexibility and metabolism as we age.

These are very basic suggestions for health and weight loss.  But with our busy schedules and demands, we don’t even get these basic requirements in .  Sometimes, it just takes sitting down and planning your day to include healthy food and regular exercise.  Having some accountability and a little guidance can make a big difference.

I have started a SUMMER SHAPE UP where 19 people locally and across the country will be improving diet and exercising regularly for the next 60 days.  They will be following the above guidelines.  I will be documenting their progress in this blog periodically so watch their progress!  You can also follow them on my Facebook page, www.facebook.com/Christieteambeachbody.  Stay tuned! 

In the meantime, take a minute to look at your diet and exercise routine and see where you are lacking.  Make gradual changes and you will be amazed at the difference you see!