We have once again teamed up with another personal trainer here on Wholesome101. She is here to share some important insights that anyone can benefit from. We hope personal trainer and wellness coach, Dana will teach and inspire you to lose weight the right way. Welcome Dana!
Losing Weight is a Lifestyle Change
We are constantly bombarded with new fad diets and gimmicks to help us lose weight. It can be difficult to differentiate between nutrition plans that work and one’s that are actually damaging to our bodies.
The number one thing to look for in a nutrition plan is balanced proportions of carbs, fats, and proteins. Contrary to popular belief, carbs are essential to living a healthy and active lifestyle. At least 50% of our diet needs to come from whole unprocessed carbs (fruits, vegetables, and whole grains).
When examining a nutrition plan it is important to ask the question, “Can I stick to this for the rest of my life?” If the answer is “yes” and the nutrition plan is balanced, you’re on the right track. I address nutrition before exercise because nutrition is 70% responsible for your weight loss success, whereas exercise is only 30% responsible.
One of the best ways to determine how much you should be eating is to follow the ‘Intuitive Eating’ method. Primarily, this means eating when you are hungry and stopping when you’re full. You can use the hunger scale to determine whether you are ‘hungry’ or not. Being mindful while you are consuming food is essential to understanding your eating habits.
You can approach your fitness plan just as you do your nutrition plan. Look for an exercise plan that is balanced (strength and cardio), and sustainable (you can stick to it for the rest of your life). One of the most popular myths around exercise for women is that strength training leads to big muscles. This is absolutely not true, women do not gain muscle in the same way that men do. In fact, doing 15-20 repetitions of a strength training exercise will give women long lean muscles. Strength training is essential in a workout plan because it increased your metabolism overall, and strengthens your bones.
Combining a balanced nutrition and fitness plan will help you reach your goals in sustainable and attainable way. Healthy weight loss falls between 1-2lb (0.5-1kg) a week and 1% body fat a month. So do not fall for plans that claim you will lost more than 3lbs a week, in all likelihood you will gain that weight back shortly after as it is probably just water weight that you’ve lost.
Weight loss and healthy living is a marathon not a sprint. Take your time, and make small incremental changes towards better health. It took months, if not years, to pile on the weight so expect that it will take months, if not years, to lose it all.
Dana is ACE Certified Personal Trainer, MSc. Corporate Health & Wellness coach. She is at Danaisbananas where she shares healthy living and weight loss tips. You can also find her on Instagram @danaisbananas.