Weight loss

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PAPER TOWEL THEORY

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I recently read this weight loss analogy that I found so intriguing and motivating I thought I should share. I hope you find this helpful in your weight loss journey! 

By: Bob White

Let's assume you go out and buy two rolls of paper towels, each with only 84 paper towels on it (one for each day of the challenge). You put one aside, and keep it for future reference (your before picture).

The other one represents you (I'll call your paper towel you Ed). The core represents the lean Ed. The towels represent the fat that is covering the lean Ed. For the sake of argument, let's say that Ed wants to lose 21 pounds of fat, so (84/21) each sheet represents a quarter-pound of fat lost. Let's also assume that Ed loses his fat equally during each day of the challenge.

Each day during the first week, you tear a sheet off of Ed, representing the fat he has lost for the day. Next, you put Ed next to the full roll ('Big Al') for comparison. No noticeable difference!!! Even at the end of the week! This can't be working for me!

But, being a good Ed, you continue to follow Body-for-LIFE. At the end of weeks two and three, you continue to compare Ed to Big Al, and still notice very little difference. That stinkin' Bill Phillips MUST be a liar!

But Ed is determined! He works hard! Hitting his 10's.eating his 6 daily meals. Three more weeks go by, the sheets peeling off day after day before Ed gets up the courage to stand next to Big Al again. Holy Myoplex! Ed is skinny! OK, not skinny, but less huge!!!

By the end of the 12-week Body-for-LIFE program, Ed is down to his lean dream, or somewhere near it. Ed is happy. We are happy. Big Al - well he's not so happy.

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The lesson to be learned is that fat, like paper towels, comes off in sheets. When you are heavy, you are big around. And when you are big around,that fat is spread over a MUCH larger area - just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.

While the outside sheet may only cover 1 layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you 4 times the results of the first sheet, but in reality, the results are the same - your perception is just different! And you'll never see the inside, if you aren't patient while the outside is coming off!

If you’re passionate about taking your health and fitness to the next level but aren’t sure where to start, send me a message for a FREE consultation. You can save 10% by mentioning you found me through this article.

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Avoid The Festive 15

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Tips for staying on track during the holidays

Having the willpower to avoid the cookie aisle at the grocery store on a “normal” day is tough. Avoiding the aisle, end caps, and impressive displays during the holiday season, well, that requires superhuman strength. If you’ve ever been tempted to skip a glass and drink straight from a bowl of eggnog at your company holiday party, fear not. I have some suggestions you can follow to help avoid the dreaded Festive 15 lbs!

Eat Regularly – Every 3 Hours

Eating every three hours keeps blood sugar balanced and keeps you satisfied, so you don’t have cravings. I have found this to be one of the easiest ways of avoiding sugar craving. Especially before hitting the grocery store! I promise, if you eat before grocery shopping or heading to the holiday party, you will have zero cravings and more willpower to stay away from the cookie aisle or dessert trays. 

Don’t Bring Home Party Leftovers

There is no doubt some foods are better the next day, but that is not true for your waistline. Party leftovers can do you in, so avoid the temptation and take a pass when the host offers you a to-go container.

Morning Workout

Studies have shown that people who work out in the morning tend to move more throughout the day and resist food temptations. Even if you can’t workout in the morning, make sure it’s on your calendar for later in the day. Plan ahead and don’t go off schedule just because it’s the holidays. If you stay on your routine, you will be less tempted to veer off your meal plan. Stay on your schedule and empower yourself to succeed during the holidays without weight gain. 

Avoid The “I Won’t Eat Until The Party” Strategy

If you’ve ever skipped breakfast and lunch, you know that by the time dinner rolls around, you’re starving, and you end up eating twice as much as you would—or should—if you ate throughout the day. The same is true about skipping meals before a party. If you want to avoid the Festive 15, aim for the lean protein, vegetables, and non-processed carbs throughout the day. Set yourself up as a winner, and during the holiday party, you won’t overeat and will choose healthy items because your blood sugar will be balanced throughout the day. 

The 30-Second Rule

I’m not talking about the dropping-food-on-the-floor rule. I’m talking about the willpower 30-second rule. If the holiday cookies in the break room are calling your name, wait 30 seconds. Go back to your desk and check email or return a phone call. Better yet, go for a short walk around the office. Nine times out of 10, the cookie monster in your head will stop talking, and you’ll have the willpower to leave the cookies alone.

Weigh In

If you want to make sure you don’t pack on extra pounds, don’t ignore the scale during the holidays. It’ is just a tool for keeping you accountable, and it’s an easy way to make sure you’re staying on track and not going to need a diet-related New Year’s Resolution.

Buffet Gauntlet

We’ve all done it. You pick up a plate at the start of a buffet, and halfway through the line, your plate is already full of things you’re not even sure you wanted. Instead of filling up with a taste of everything, have a look at the entire buffet before you get in line and decide what’s really worth the splurge. For example, try sticking to lean proteins and veggies and give yourself one splurge in the dessert section. 

Don’t Drink Your Calories

If you want to enjoy a glass of wine or holiday cocktail, keep it to a minimum and drink plenty of water. Aside from having to suffer through a hangover the next morning, mixed drinks pack a calorie punch—stay away from juices and syrupy mixers. Drinking alcohol also increases cravings, which means you’re more likely to eat more.

Holiday Activities Instead Of Holiday Dinners

I’m not trying to be the grinch when it comes to holiday parties, but there are tons of fun holiday activities you can do with family and friends that don’t include food as the centerpiece. Here are a few ideas; take a yoga class, go for a snowshoe hike, build a snowman outside with the kids, apply for a permit, and hike to cut down a Christmas tree. 

Don’t Throw In The Towel

If all else fails and you’re worried you have indulged a little too much, don’t give up and give in to the New Year’s Resolution. Getting back on track the next day is as easy as kicking off your day with a good workout and a healthy breakfast. Don’t throw in the towel and give in for the rest of the season. Remember, the extra pounds do not go away as easy as the holiday decorations.

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WATER: PURE & SIMPLE

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Drinking water is key to any fitness program, but it’s especially crucial to strength training. I recommend all my clients drink 1 gallon of water each day.

Almost two-thirds of the human body is made up of water. Drinking 1 gallon of water a day offers softer, clearer skin, healthier hair and nails, and clearer thinking. Water also acts as a natural appetite suppressant and aids in metabolism. When you are dehydrated, your body often confuses dehydration as cravings for sugar. So, drinking water throughout the day will keep your body optimally hydrated, cravings for unhealthy foods at bay, and your goals in clear vision.

Drinking 1 gallon can seem like a lot if you are accustomed to drinking far less. So, here are a few tips that might help you:

  • Carry water with you wherever you go

  • If you don’t care for the flavor of tap water, invest in bottled or filtered water

  • Drink chilled water or ice water

  • Add a little flavor, like fresh-squeezed lemon

  • Always have water accessible and convenient

  • Act each time you think I should get a drink

  • Drink from a 32 oz container rather than an 8 oz glass

  • Just like planning your nutrition, pacing yourself throughout the day makes hydrating more simple:

    • Drink 16-20oz of water first thing in the morning

    • Drink 1-liter water during your workout

    • Drink 1 liter every 3-4 hours

    • Drink 1 glass of water each time you crave sweets

    • Drink another 2-3 glasses during down time such as watching TV, surfing the internet, or taking a bubble bath

Water is the only drink for a wise man.
~Henry David Thoreau