As a personal trainer, I am repeatedly asked how to get rid of excess fat on the body. The spare tire, the saddlebags, the floppy arms. More cardio? Spot training? Sure. It's always great to add some extra cardio or weights to your routine (if there's room), but the real solution is in your kitchen.
Even the simplest of changes can bring forth great results. Swapping your sugary cereal for one with less sugar, more fiber and protein, or better yet, slow-cooked oatmeal. Swapping bread made with high fructose corn syrup for Ezekiel bread or Wasa crackers. Getting rid of the soda. It's actually quite easy, and you'll be amazed by how empowering it is to take control of your body, rather than being a slave to the sugar.
Here's a one day sample intervention I performed for one of my clients. She has graciously allowed me to broadcast this in the hope it will help others. Just letting you know there is no breach in our confidentiality agreement!
Breakfast: Cheerios, skim milk, low-fat blueberry muffin
Terry's Tip: Great job on eating breakfast! It's something a lot of people skip. Try swapping the Cheerios for Kashi GoLean (red box), and instead of the blueberry muffin, try fresh blueberries IN your cereal. Another great alternative is oatmeal. The slow-cook kind, NOT instant. Throw in some ground flax, berries and crushed pecans for a complete meal.
Lunch: 12" turkey sub with cheese and mayo, Baked Lays, diet soda
Terry's Tip: Ok, in the world of fast food, Subway is probably your best option. However, a foot long sub is a lot of food for someone your size (5' 3", 140lbs). Try swapping the foot long for a 6", and omit the cheese and mayo. Baked Lays are ok, but they're really just empty calories. Try saying "no" to the chips and soda and grab a big water and a piece of fruit. The next time you know you'll be on the road at lunch time, try planning ahead and make a lunch at home to bring with you.
Snack: Goldfish crackers
Terry's Tip: Snacks are important, however, try swapping the crackers for an apple or carrot sticks.
Dinner: Chicken breast, brown rice, broccoli with salt, pepper and butter
Terry's Tip: Sounds like a great dinner! Just watch your serving sizes. Palm of your hand for the chicken; ice cream scoop sized portion of rice (1/2 cup); and overflowing handful of broccoli (1-1/2 cups). Next time, just omit the butter. Great job!
Snack: Apple crisp with vanilla ice cream
Terry's Tip: Aaahhhh . . . this is a tough one. Fall in Maine means an abundance of apples. An abundance of apples means delicious, yet sugary, baked apple goods. You definitely don't want to deprive yourself of treats, that's not what this is all about. However, allow that special treat just once a week while you're trying to lose weight. Also, be sure to watch serving sizes! Just because you're limiting yourself to a treat once a week doesn't mean you can go overboard!
So, the above is just a snapshot of how I can intervene. Please let me know if I can help YOU! Comment on this post to win a free Kitchen Intervention! Winner will be announced Friday, October 16th!
