Weight Control, the First Step

Are you serious about loosing or maintaining a healthy weight? Well is this hasn’t crossed your mind in recent days think about this, in a recent medical study it was determined that being overweight in your 30’s and 40’s can shorten your life expectancy by 3.5-7 years, even if later in life you lose the extra weight! So, what is the first step in trying to get a hold of your weight? Well it is figuring out exactly what you are consuming on a daily basis.

Food/Nutrition Log

For 1 week, write down everything you eat, and drink during a normal day. It also will help to break it out into what time of the day was it, is this prepared/restaurant food, portion size, caloric and nutritional information etc. During this week, you must be completely honest with yourself, and write down everything, and do not change what you are eating just because you are starting this process!
This process always seems so simple, yet so few of us do it because it is really so difficult. Especially, when we have to be honest with ourselves, or a coach who will be helping us, by reviewing this material.

Step 2

Figuring that to lose 1lb of body weight, equates to removing an extra 500 calories/day for 7 days (1 lb of fat = 3500 calories), you now need to choose a path to do this.

Caveat: just removing the extra calories from your diet, doesn’t work in the long term!

Here is why, your body is a remarkable machine designed to keep you alive. If you drastically reduce your caloric intake, your body automatically goes into starvation mode, and efficiently uses and stores almost every calorie you take in. The only way to help lose those extra calories is through exercise. A well thought out plan including nutrition, weight training, cardiovascular exercise and flexibility training, is the only long term plan that has proven itself over time!!

Step 3:
The hardest part!!! Get off your lazy butt and start working out!

I hope this short starting point gets you motivated.

I am not sugar coating anything, and I will be brutally frank with each of you reading this, there is no easy way to lose weight and get in shape.  Anyone who tells you differently is lying to you to make money. So start now!

Sensei/Guro Steve