Mike Boyle Strength and Conditioning Training Tip

MBSC Training Tip

Mike Boyle Strength and Conditioning Training Tip

How to Lose Weight
Losing weight should not be as hard as it is made out to be, it is simple math: if you consume less calories than you expend you will lose weight. In many of my trainer tips I am very idealistic about diet and what people should eat, but the bottom line is that if you are not losing weight you are eating too much. A recent study showed that 64% of people underestimate the amount of calories that are in their meals and snacks. So beware, you may be eating more than you think. This is especially true when eating out, these places make their money on cooking food that tastes good and a lot of times use the most calorie laden ingredients to achieve great flavor. One of my clients put it best when he said, “just because I am making intelligent choices about the foods I eat, I may not be making intelligent choices about the amounts.”
Lets have a quick nutrition lesson. The average American diet is based off of a 2,000 calorie a day diet, if you have that each day for a week that is 14,000 calories. By consuming the exact amount of calories you should be having is called a maintenance diet, meaning that your weight will not increase or decrease. So what do you do if you want to lose weight? Cut the calories, but how? There are three ways to create a calorie deficit:
Diet - You can create a calorie deficit by diet alone. As I said above, I would love an ideal situation where everyone could find a way to eat 5-6 small meals a day that are built around a complete source of protein and are low in starchy carbs (breads, pastas, cereals, etc). Life though, is not ideal. Sometimes the best way to start a diet is to start learning to eat less at each meal. Just by finding ways to eat less you can start to lose weight. From there we can start making better food decisions. Although this is a good way to create a calorie deficit it is not ideal.

Exercise- You can create a calorie deficit by exercising. To be clear on this point though I will point out that this is the most inefficient way to create a calorie deficit. When it comes to fat loss, diet is the King of body composition change. I have run into many clients who work harder than most in the gym but can’t find a way to change their diet and as a result they do not gain or lose weight. Exercise is an integral part to weight loss but without some change in diet the results will be slow or non-existent.

Diet and Exercise - This is the optimal way to create a calorie deficit. By decreasing the amount of food we are eating and burning extra calories through a well-designed exercise program the road to weight loss is well in hand.
The easiest way to start losing weight is to just eat less of the same foods and start a workout designed for your specific needs. Ideally you should be getting your carbohydrates from fruits and vegetables while eating lean meats at every meal. In addition you should be keeping the starchy carbs as well as saturated and trans fats to a minimum. The bottom line is to start simple by eating a little less each day, and exercising a little more. From there all the cards should fall in place.
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Questions about the article? Ask the author! Contact Dan Gabelman at dsgabelman@aol.com.

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