You’re choosing healthy foods, you’re exercising, you’ve cut out your late-night cookie habit, but the number on the scale isn’t budging. Sound familiar? This diet head-scratcher happens to the best of us.
1 Not Paying Attention to Calories
This one is tough to swallow, but I have to say it: Even healthy food contains calories. Choosing nutritious foods is smart, but just because they’re good for you doesn’t mean you can eat unlimited amounts and continue losing weight. A dinner of salad, salmon, and whole-grain pasta is certainly healthy, but don’t discount the numbers. A 6-oz. salmon fillet with two cups of whole-grain pasta clocks in at about 700 calories; a salad of lettuce and tomatoes with a tablespoon each olive oil and vinegar brings the total to well over 800 calories. Weight loss is primarily a numbers game: calories in versus calories out. So choose nutritious foods, but count those calories and be mindful of “food fakers” with a health halo.
2 Overcompensating for Exercise
Pat yourself on the back for fitting in a lunchtime run, but don’t consider it a free eating pass. It’s easy to miscalculate how many calories you’re actually burning. Your gym may promise that you’ll burn 500 calories with an hour of spinning but every person is different. You might burn just 300 calories.
For the most accurate info, wear an activity monitor that tracks calorie burn. And remember, if you reward yourself with a treat equal in calories to the calories you burned, it’s as if you never burned any calories at all.
3 Not Counting Condiments and Other Extras
A single tablespoon of ketchup on your eggs or burger adds around 20 calories (and most likely you’re using more than one tablespoon. An ounce of half & half (the kind you splash in your coffee) has about 40 calories and 3.5 grams of fat. A tablespoon of mayo adds 90 calories and 10 grams of fat to your sandwich. Even if you’re being super careful about your choices, it’s easy to forget about the little extras.
These items aren’t off-limits, but they definitely “count,” and the numbers add up. So keep track of everything you eat and sip. Ignorance is not bliss! Now that you know to count ‘em.
4 Dining Out, Even if You Are Counting the Calories
I love a good restaurant meal as much as anyone, but here’s the problem: You never know exactly what’s in your dish. Even if the restaurant provides nutritional info, those are just estimates based on precise recipes passed down by the folks in charge. Do you really think every member of the kitchen crew is weighing and measuring each ingredient?
Now, there’s nothing wrong with dining out, especially if you ask questions and make smart choices. But if you find that the number on the scale won’t budge, you might want to consider cutting back.
5 Eating “Too Good to Be True” Foods
Do you regularly munch on some amazing snack you discovered? You know, the one with stats that are almost too good to be true? Whether it’s an 80-calorie fudge brownie or a monstrous bag of chips claiming only 150 calories, it’s possible your snack stats aren’t exactly right. Labels aren’t always accurate, especially when products come from our small mom-and-pop shop pals. If something seems too good to be true, it probably is.
6 Portion Distortion
You’ve definitely heard this before, but it bears repeating: Watch your portion sizes! Sure, that cereal box says 110 calories, but check the portion size and then check how much you’re routinely pouring in your bowl. Another portion trap? Packaged snacks that look like single servings but are actually 2 to 3 servings. Read labels carefully to make sure you’re not reading them wrong.
7 Falling into the “0-Calorie” Trap
Don’t consume unlimited amounts of “zero calorie” foods. As long as a product has less than 5 calories per serving, companies are allowed to round down to 0 calories per serving and often the official serving sizes are unrealistically small. Watch out for salad dressings, sweetener packets, and cooking sprays especially.
8 Drinking Your Calories
Pop quiz: What has more calories: a 12-oz. glass of orange juice or a dozen almonds and a medium orange? That innocent little glass of OJ has around 165 calories, while the nuts-and-fruit combo clocks in at around 140. And the food is probably a whole lot more satisfying. The moral of this little story is to be careful what you drink. Personally, I’d rather chew my calories!
I said in my “Are You Fighting Aging?” Blog “For ‘Fighting Aging’ for my Body my Focus is my Core, my pH and my Gut.” I said in my “Are You Sure You Are Doing What God Wants You To Do?” Blog “I love walking, but most of my results body wise have come from ‘BJ Strength Training Yoga.’” Strength Training is not only how people stay “Strong,” but it is also how people get “Strong.” To be honest I started Strength Training because I wanted a six-pack. I found my information about a six-pack was wrong. I thought a six-pack was something people had to develop. I found everyone has a six-pack, but everyone cannot see their six-pack. Body Fat is why people cannot see their six-pack.
One morning I was doing my Fitness Walking and I tripped on what must have been a lift in the sidewall. I was on my way down, but because of my “Strong Core” I was able to pull myself up out of the fall. That made me realize how Important a “Strong Core” really is. It is especially important for seniors because a lot of senior’s deaths are from falls or complications from a fall.
From doing “BJ Strength Training Yoga Exercise” and “BJ High Intensity Core Exercise” I have “Definition of the Abs” or “V” and “Waist Indent.” My “V” pushed all of the Body Fat in my stomach to the middle making it look large. While during research I found when people first begin weight training the muscles underneath their Body Fat expands. The muscle expands to give the muscle room to grow. This is naturally how muscles are developed. That is why my stomach looks larger. The Muscle expanding also causes people’s weight to increase. The Muscle expanding is what causes weight to increase not that muscle weighs more than fat. A pound is a pound no matter what it is. It is like what happens to a woman’s uterus when she becomes pregnant. After the woman gives birth she goes back to normal size. After the muscle is Built it goes back to normal, which it did and my stomach does not look large now. I am telling you this so you do not get discourage like I did when my stomach got large.
“BJ Strength Training Yoga Exercise” and “BJ High Intensity Core Exercise” gave me the “Definition of the Abs,” “Waist Indent” and they are how I got “Strong,” but Healthy Eating and “Fitness Walking” is how I am Eliminating the Body Fat on my six-pack. The Body Fat on my six-pack is hard to get rid of because it is Body Fat that has been there for a long time and menopause is not helping either. I have always had this pocket of fat even before I had my son. Over the years I learned to covered it with clothing, but my “Definition of the Abs” and “Waist Indent” has inspired me to Eliminate it for good.
Body Fat is Very SERIOUS because it produces “Inflammation.” Inflammation not Cholesterol is the underlying cause for Heart Disease, Diabetes and Cancer. Food is for Energy and for Nutrition our body needs to Survive. The Healthier your food is the longer you survive. Our body turns EVERYTHING in EXCESS, Protein, Carbohydrates and Fat into Body Fat. Simply put, after the food we eat is Processed for Energy (the Biochemical Reactions taking place) and for Nutrition (Repair and Maintenance) it is Stored in our Fat Cells for later Energy use. Any EXCESS that is NOT used for Energy or is NOT Burned Off within 36 to 48 hours becomes Body Fat and the Stomach is usually where it becomes Body Fat FIRST.
This is another reason why Exercise is so Important and why it MUST be Consistence. I do not burn very many calories with “BJ Strength Training Yoga Exercise” and “BJ High Intensity Core Exercise.” “Fitness Walking” is where I burn most of my calories. Exercise burns off EXCESS so there is nothing for the body to turn into Body Fat.
The best thing people can do for their Health is to start Cooking at home. That way people know exactly what they are eating. Here is a formula to estimate Ideal Body Weight, but I do not go by this formula because the Ideal Body Weight for me is 10 pounds higher than what I want to weigh:
Ideal Body Weight Estimated in (kg):
Males IBW = 50 kg + 2.3 kg for each inch over 5 feet
Females IBW = 45.5 kg + 2.3 kg for each inch over 5 feet
I said in my “Are You Getting To The Gut Of The Matter?” Blog “God put EVERYTHING people need for a Complete and Total Life on the Inside of them before the Foundation of the World. The EVERYTHING includes how to stay Healthy.” That EVERYTHING also includes how much we need to weigh for a Complete and Total Life and how to Attain it. That is why it is so Important to always look to the Inside for EVERYTHING. That Blog also tells people how to get that Information to the Surface.
PEOPLE MUST BE CAREFUL ABOUT FOLLOWING THE WORLD!!!