This is not a diet, but you will lose weight

Although it doesn’t seem like it now, the warm weather is on its way my friends and that means shorts, t-shirts, tanks, and I am going to say it…bathing suits! I know that we work hard all year round, but sometimes no matter how hard we work, we seem to accumulate 5lbs of insulation over the winter.

Losing 5lbs does not need to be rocket science, but it does require a bit of effort if you want to keep it off. I know that there are many of you that can drop 5lbs in a week, but really what are you losing…water, how pleasant was your week…it sucked, how pleasant were you…you were a total bitch, did you keep it off…nope, came back within 2 weeks and most importantly,  if you do it too often it can mess with with your resting metabolism and not in a good way.

Guidelines recommend a safe weight loss of 1-2lbs a week, so lets do the math and break it down:

• 1lb = 3,500 calories, 2lbs = 7,000 calories
• To lose 2lbs per week you need to create a 1,000 calorie deficit each day
• To create that calorie deficit, remove 500 calories from your daily diet and increase your level of daily activity to burn an additional 500 calories.

Sounds easy enough, but keep in mind that physical activity accounts for only 10-40% of energy out (food digestion 5-15%, resting metabolism 55-75%).

You already eat somewhat healthy, so how are you going to create a 500 calorie deficit without skipping meals (bad idea) and feeling completely deprived?  Here are a few suggestions:

• 1tbsp mayonnaise – 57 calories
• 2tbsp caesar salad dressing – 160 calories
• 1tbsp margarine – 99 calories
• 50g of cheese (30g = the size of your thumb)- 171 calories
• 1 cup vanilla ice cream – 533 calories
• Starbucks Grande Café Latte (2% milk) – 190 calories
• 1 can cola – 370 calories
• 1 bottle of sweetened ice tea – 480 calories
• 1 can or bottle of beer – 146 calories
• 170ml wine (who stops there?) – 106 calories
• You may also want to choose foods that are nutrient dense, whole grains over white grains, lean cuts of meat, lower fat milk alternatives, dark green and orange veggies.
• Choose fresh or frozen fruits and veggies over canned.
• Avoid pre-packaged and processed foods.
• Pay attention to how food items are prepared, cooked (fats, oils, additives, sodium) as well as portion sizes.
• Watch for hidden calories in sauces, gravies and dressings.
• Reference the Canada Food Guide

Now what about burning an extra 500 calories a day?

• Add an additional 15-20 minutes to your regular cardio routine, you are already there (remember, resting metabolic rates are higher in those who exercise and have more muscle mass), if you are short on extra time then increase the intensity of your daily workout while staying within your target heart rate zone.
• Split up your workout over the course of the day.
• Adding lifestyle physical activity for 30 minutes a day such as a walk after dinner (or before), taking the stairs, having a dance off, yard work and/or housework will also burn additional calories.
• I thought that it would be more, but an intimate encounter only burns 75 calories (and that is only if you are REALLY good at what you do), it can add up over the course of the week though.
• Just get moving!

So there it is…no fad or crash diets, no new workout gizmo, just plain ole healthy lifestyle choices.