5 things that can kill your weight loss efforts!
Hey, let me ask you something. In your attempts to lose weight and get into shape have you ever been frustrated and in wonder of why that little red needle on the scale was always moving in the wrong direction? Have you ever thought 
about taking the approach of the woman in this picture to solver your problem? Keep on reading then 
I put together a brief list of things that can throw your weight loss off if you aren’t careful. Some are more obvious than others but they all are useful if you grab hold of them. If you are doing more than one of these then please talk to me after class, call or email me so that we can be sure you are getting the most out of this program as you can as far as results go.
1-Too many refined, processed or sugary foods- These foods have negative affect on blood sugar and insulin levels. Consequently, when insulin levels are are high your metabolism favors storing fat. So you may be exercising but not seeing the weight come off like you think it should. Instead, replace these foods with fibrous fruits and veggies or nuts and seeds (almonds, pecans, sunflower seeds etc.).
2-Too many total calories- If you eat more than you burn off in activity you will gain weight, no mystery there. With that said, most of us have no idea how much we actually eat each day. Research shows that people tend to underestimate caloric intake by as much as 25%/day! This can be avoided by keeping a food log manually or using an online tool like www.calorieking.com. For other useful tools refer to the weight loss toolbox.
3-Not enough calories- In theory it sounds like a great idea to cut calorie intake way back and send your body into weight loss heaven! Reality is, if your body is restricted too much in calorie intake metabolism will slow down and you could actually gain weight. So don’t cut back too much on a daily basis. Eat small balanced meals throughout the day and always eat something for breakfast!
4-Not enough protein- Protein helps build muscles and although you undoubtedly don’t want to get huge, you do want to burn fat, right? If you are dieting and exercising to lose weight your need of protein is actually increased so make sure to get lean meats and fish in your diet. Protein rich dairy like cottage cheese and yogurt are also good choices. I also need to mention that protein really helps tame hunger so yet another reason to make sure to get enough!
5-Not enough fiber- Fiber is vital to make you feel full and to help regulate blood sugar. So put plenty of green vegetables on your plate along with some fruit in order to satisfy your hunger pangs and help feel satisfied for longer. You will eat less calories throughout the day and reap the reward as you jump on the scale. The recommended daily intake is 25-30 grams.
This is not a totally comprehensive list and by no means does it cover everything. It will help your recognize small things that could potentially be causing you big frustrations. Let me know if you have questions and be sure to post a comment and let me know how you feel about this.
Monty
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Boot Camp is like having a personal trainer, but a lot less expensive. Monty presents so much material in a relatively short period of time, in a very enjoyable atmosphere. For many of us, who like to workout, Monty showed us the way to make our workouts more effective by taking it a lot more seriously. I have been participating in Monty’s boot camp since January of 2008 and it has truly changed the way I feel about myself. I have lost weight, body fat (I am now ONLY 16.5%) and overall feel healthier!
Over the last year and a-half my routine of exercising at least 3 times a week was interrupted by time I needed to devote to my aging parents. Mom (92) fell and broke her hip last Sept. and Dad died 2 weeks later. So I slowly found myself unable to participate in my step workout that I loved, started eating on the run and finally started seeing the lbs slowly inching up. I knew I had to do something but did not want to start a diet that I knew I could not stay with.....too many other things to keep up with. I talked with a co-worker that looked terrific and asked her what she was doing to have lost so much weight. She indicated that she was on "Weight Watchers" but she felt the real reason she was loosing was the "Boot Camp" she was going to.....I wondered how she was doing that since I knew she had had knee surgery.....it sounded interesting so I looked on line and found "Monty's Boot Camp"......I tried it for week.....and it was such fun and challenging and in close proximity to my Mom's assisted living facility making it convenient to swing by after working out.....my goal was to loose 20 lbs.......well it's been 3 months and I have lost 18 lbs, and dropped 2 sizes (I did not expect that!).....I am eating smart but not dieting and really eat what I want on week-ends. I love the people, workouts (which are different each day), facility and the way my body is responding to the workouts. I have really learned how important it is to be strong as you grow older watching my mom struggle to gain upper and core body strength just to walk with a walker. I'm so glad I gave this new way of keeping fit a chance.....my metabolism needed a bump and it sure got one!....I look forward to each workout and consider it the best part of my day. Boot Camp sounds scary but it's fun and Monty is such an encourager regardless of your size, goals or personality..... he makes the workout work for you. Try it you'll like it!
Comments on 5 things that can kill your weight loss efforts!
Hey Monty:
Can’t think of exactly what I want to say. So I will just say that I love coming to class and thanks for pushing… i mean encouraging me:+} The workouts are great.
5 things that kill your weight loss..great article. I think I can check yes to all 5. The hard part for me is actually planning on what to eat and when to eat. I need to make a menu and stick to it but that is where I have the problem. Making the menu…learning what to eat and how much…any suggestions for finding practical things to eat that do not require a lot of preparation.