As a personal trainer, my job is to provide safe weight loss guidelines for my clients. I ask my clients to remember that there are no easy fixes when it comes to a healthy, lean, fit body.
The guidelines I go by are:
*Provide a calorie intake of no lower than 1,600 calories per day.
*Include a reduction in fat intake to < 30% of total energy intake and emphasize fruits, vegetables, whole grains, and lean sources of protein.
*Include foods that are acceptable to you in terms of cultural background, usual habits, taste, cost, and ease in preparation and easily found at your local grocery store ( real food!).
*Provide a negative calorie balance not to exceed 500-1,000 calories per day, resulting in gradual weight loss while avoiding metabolic distress ( calories in , calories out - burning more calories than you are taking in).
*Include the use of behavior modification to identify and eliminate poor dietary habits (keeping a food journal to see what you are eating every day!).
*Include an exercise program that promotes a daily caloric expenditure of 300 calories or MORE!
*Provide new dietary and physical activity habits that can be continued FOR LIFE to maintain the achieved lower body weight ( cross training, doing something different every day to combat boredom and challenge your body with new exercises).
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