Exercise Alone Won't Cut It - by Bonnie Pfiester

Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, sometimes it can almost seem like it’s not even worth the energy. If that time paid off on the scale, no one would complain. It’s when the scale stands still people want to give up. So how do you make it pay off for you? 

I find most people beginning an exercise program don’t really change their diet as much as they rely on the exercise to do all the work. It seems to make sense. I mean, exercise is very hard – it should melt the calories away. Right?

While exercise is important, I think you’ll be shocked to see just how slow the weight loss process can be with exercise alone. Let’s say you workout 4 days a week and each time you exercise you burn 400 calories. If your diet remains the same you’re in for a long haul.

Unfortunately, most people who start working out eat more because their appetite increases due to the extra activity. People also tend to splurge when they workout because they feel they deserve it – ultimately replacing calories they burned off in the gym

I’ll explain. Since someone needs to burn 3500 calories if they were to lose one pound of fat, the 4 day workout would burn off less than a half a pound a week. Yet, one order of cheese fries at a popular restaurant (a whopping 2900 calories) could erase 7 days of exercise.

So how can you boost results? Increase your caloric deficit by reducing your calories. If you reduce your calories 500 calories a day, plus continue working out four days a week, you will lose an extra pound a week. Most people can reduce their intake by 1,000 calories and still eat 1200 calories a day.

Next, become as protective over your calories as you are over your money. You work hard to erase those calories so don’t squander your hard earned caloric deficit on eating poorly. Lastly, stay consistent with your exercise routine. It’s a lot easier to stay disciplined with your diet when you’re disciplined in the gym.

If you want to feel great and get fast results you need to combine exercise and diet together so your hard work in the gym pays off once and for all.

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SCALE OBSESSION, weighing too often is unhealthy, by Bonnie Pfiester

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all the sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others just a curiosity. The problem lies when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day. Even on the good days, the days you feel skinny and great – you can get on the stupid machine and get crushed like a school girl getting her heart broken by her first love. The ironic part about it all is we jump right back on the very next day. 

What is our obsession with the scale? For some it’s a measurement of success. A much needed pat on the back when we have been busting our tail in the gym. In a sick way it gives others the confirmation they want to hear saying “see, you ARE fat!”  The scale gives some compliments and others judgment, but in the end it is just a scale that measures your body weight – that’s all.

Scales don’t tell you how much fat you are losing. A normal scale doesn’t reflect your muscle or water weight either. Our weight can fluctuate daily. Let’s be honest. Just like you can eat and drink a pound or two, you can expel a pound or two also. Certain times of the month women weigh heavier due to bloating and water retention. The bottom line is there must be guidelines when it comes to weighing yourself. Otherwise, you’ll drive yourself nuts with all the normal daily fluctuations!

First, you should pick a regular weigh-in day and stick to it. If you can’t fight the temptation to jump on the scale between weigh-ins I suggest you either put your scale up or give it away. It may be healthier to use the scale at your gym or grocery store.

Next, you should weigh yourself on the same device each time. Your weight can fluctuate depending on the scale so you should always use the same scale to get the most accurate reading. Lastly, the longer you go between weigh-ins the greater the chance for a big number. For instance, my mom didn’t weigh herself for weeks after starting her weight loss program. She wanted the first number she saw to reflect a big weight loss. Her clothes were letting her know she was on the right track and the scale just confirmed her success.

Remember, a healthy weight loss is only one to two pounds a week. Be realistic, stick to your plan and be prepared to make appropriate lifestyle changes in order to get the results you want.

Exercise Give Dieters a Different Mindset, by Bonnie Pfiester

We have all heard that dieting and exercise together can bring the best results, but there is more to it than just burning extra calories. Diet and exercise together has a psychological impact on weight watchers that is often not discussed. Exercise has a mental effect on the entire dieting process and its value is underestimated.

When someone combines exercise with a diet regimen, it requires extra effort to be put forth toward their weight loss endeavor. This, to me, is the most valuable part of exercise to dieters. Once someone has spent valuable time to burn calories in the gym, then each calorie has a real tangible value. The more time someone invests in an exercise routine, the more protective they become in their investment. Since their investment is based on calories in and calories out, a dieter tends to be more cautious of eating calories that could sabotage their results which were based on real physical work.

Suddenly, someone’s favorite cheat meal is overshadowed by how many calories would have to be burned to erase their mistake. This thought process helps hold dieters accountable for their actions. It is no different than the same feeling when deciding to make a big purchase. We all know buyer’s remorse isn’t a fun experience so we try to make the best choices in life which requires a lot of discipline.

Of course buying a car on a whim isn’t a big deal for some people, but it’s all relative. It depends if it is a Honda or a Bentley? The decision should not be based on what you want, but what you can afford. Too many times we eat what we want, not what we can afford to eat. Exercise helps to keep what we can really afford into perspective.

Lastly, people want fast results. Exercise helps people to physically feel the results of a healthier lifestyle. My husband’s favorite saying is “being fit feels better than food tastes”. I have found this to be a very true statement. As people begin to feel the added energy, the tighter body and the loser clothes, food becomes less and less tempting.

There is one catch. There must be 100 percent effort and commitment put into the exercise program in order for it to really work. A half effort isn’t enough at stake and is commonly followed by a promise to start next week, which may never happen.

If you have tried dieting before but you either know you didn’t put 100 percent effort into your exercise and diet program, or you any doubt at all you may have not done it correctly, I highly suggest you give it another try.

Fueling up for Fitness is Key to Success - by Bonnie Pfiester

Choosing the right fuel for a workout depends on the workout you’re fueling up for. It’s like fueling up a car. The fuel used for drag racing is totally different than fuel used for Nascar. Dragsters just need to get to the finish line as fast as possible, which is only about a thousand feet away. Nascar fuel needs to help you go fast, steady and strong so you can go the distance. In many ways the same principles apply to fitness.

Fueling up for fitness and weight loss can be very different. For instance, if you need to make it through an intense workout, like weight training or a boot camp style class, you’ll need something that can power you through your entire workout. Lifting a weight or powering a jump requires blood sugar readily available.

Unfortunately, if you choose the wrong fuel or don’t to fuel up at all you’ll end up broken down on the side of road for sure. Every time someone falls out in boot camp or weight training it’s because someone either didn’t’ eat - or didn’t eat right. A sugary Slim Fast drink or a 100 Calorie breakfast bar won’t last 15 minutes through intense training. That’s like putting dragster fuel in a Nascar. It’s simply not made to go the distance.

A dragster can go through more than twenty gallons of top fuel from warm-up to finish line. The same thing happens when you fuel up with high-processed foods or foods high in sugar– you simply burn through it too quickly. Once your body uses it all up, your blood sugar drops, leaving you dizzy, light-headed and often nauseous.

You need a fuel source that will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and steadily. This means a steady and reliable energy source for your workout.

On the other hand, a fat-burning workout doesn’t require the same fuel source for energy. Of matter of fact, you want to force your body to use fat stores for energy instead of food. Since low-impact aerobics, jogging and walking don’t require instant power, you can wait for your body to make the blood sugar needed to keep you moving. Much like a hybrid, you can use stored up energy, or fat stores, for fuel.

When it comes to fueling up for fitness, choosing the right fuel for the right exercise is key to success. Now that you’re all fueled up, like Darrel Waltrip says, “Boogity, boogity, boogity!  Let's go racin' boys!"

You Can't Always Trust Labels  - by Bonnie Pfiester

You can tell America has a weight problem by the number of fat-free, sugar-free, diet and light products available. The problem is we can’t always trust the labels.

Companies want you to feel good about buying their product. Unfortunately, many companies will do or say anything to get you to be their customer. This means making their product look like it’s the best choice.

For example, a company may tag their product with a low-fat label just because they reduced the fat by a couple of grams. The product may still be packed with fat but since it’s a little lower than the original one, they can exploit the low-fat label.

In addition, low-fat and fat-free items are often higher in calories. Many times sugar or other ingredients are added in order to make up for any lost flavor from the removed portion of fat.

Another common tactic is for products to change the serving size in order for the calories to fit our caloric guidelines. Soft drinks may say they are two servings when the company knows both servings will be consumed by one person at one time. The same goes for snacks and other prepackaged items. 

A different sales pitch is to claim it is high in protein. Does the average person really know what it means to be high in protein anyway? I bet not. I’ve read a lot of labels on products claiming to be high in protein when in fact they were not at all.

So what should you be looking for? If you are trying to lose weight, you need to be looking at calories and portion size. Begin really studying labels and comparing the new “lighter” product with its predecessor.

Learn how calories add up by keeping a diet diary. This process can help you make better choices when shopping as you begin to budget more than just money, but calories too.

SCALE OBSESSION, weighing too often is unhealthy, by Bonnie Pfiester

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all the sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others just a curiosity. The problem lies when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day. Even on the good days, the days you feel skinny and great – you can get on the stupid machine and get crushed like a school girl getting her heart broken by her first love. The ironic part about it all is we jump right back on the very next day. 

What is our obsession with the scale? For some it’s a measurement of success. A much needed pat on the back when we have been busting our tail in the gym. In a sick way it gives others the confirmation they want to hear saying “see, you ARE fat!”  The scale gives some compliments and others judgment, but in the end it is just a scale that measures your body weight – that’s all.

Scales don’t tell you how much fat you are losing. A normal scale doesn’t reflect your muscle or water weight either. Our weight can fluctuate daily. Let’s be honest. Just like you can eat and drink a pound or two, you can expel a pound or two also. Certain times of the month women weigh heavier due to bloating and water retention. The bottom line is there must be guidelines when it comes to weighing yourself. Otherwise, you’ll drive yourself nuts with all the normal daily fluctuations!

First, you should pick a regular weigh-in day and stick to it. If you can’t fight the temptation to jump on the scale between weigh-ins I suggest you either put your scale up or give it away. It may be healthier to use the scale at your gym or grocery store.

Next, you should weigh yourself on the same device each time. Your weight can fluctuate depending on the scale so you should always use the same scale to get the most accurate reading. Lastly, the longer you go between weigh-ins the greater the chance for a big number. For instance, my mom didn’t weigh herself for weeks after starting her weight loss program. She wanted the first number she saw to reflect a big weight loss. Her clothes were letting her know she was on the right track and the scale just confirmed her success.

Remember, a healthy weight loss is only one to two pounds a week. Be realistic, stick to your plan and be prepared to make appropriate lifestyle changes in order to get the results you want.

Get a FREE account at Fit Day! Learn how to budget your calories, protein, carbs, fats and alcohol online!

Learn more about counting calories from journaling your food daily.

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